THU 01.05.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

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)

Metcon

Metcon (Calories)

EMOM20

Min 1 – ME Row Cal

Min 2 – Rest

Min 3 – ME AB Cal

Min 4 – Rest

Alpha Team Extra Work

20 Mins Mobility & Stretching

30 Mins Active Recovery