WED 12.28.16

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Drop Snatch (6×2)

Focus on speed and driving yourself under the bar; add 5-10# from last week

Back Squat (Heavy Double, then 2×2 Drop Sets at 90%)

Metcon

Metcon (Time)

Wolfpack (Rx)

3 Rounds:

500m Row

3 Rounds of Cindy

Alpha Team (Rx+)

3 Rounds:

500m Row

5 Rounds of Cindy w/ a 20# vest

Alpha Team Extra Work

2 Snatch Pulls + 1 Halting Snatch BTN (6×1)

(3-sec Pause Below the Knee)

*work btw 75-85% of 1RM; focus on speed and turnover (add 5-10#s from last week)

Handstand Walk (10 Mins Effort)

Metcon (Calories)

EMOM20

Min 1 – AB Cals (20 cal goal)

Min 2 – Rest