SAT 12.31.16

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

5xEMOM4 @60%

4xEMOM4 @70%

3xEMOM4 @80%

2xEMOM4 @90%

Squat Clean (5 reps EMOM for 4 mins @ 60%)

Squat Clean (4 reps EMOM for 4 mins @ 70%)

Squat Clean (3 reps EMOM for 4 mins @ 80%)

Squat Clean (2 reps EMOM for 4 mins @90%)

Metcon

Metcon (Time)

Wolfpack (Rx)

For Time:

45 Shoulder to Overhead 75/55

45 Box Jumps

45 Knees to Parallel

45 Hang Cleans 75/55

45 Abmat Situps

45 KBS 53/35

*Any order, break up reps however

Alpha Team (Rx+)

For Time:

6 Rounds of

15 Shoulder to Overhead 115/75

50 DU

-Rest 3 mins-

4 Rounds

15 T2B

15 Hang Squat Snatch 95/65

-Rest 3 mins-

1 Round:

45 GHDSU

45 Pullups