FRI 02.10.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Push Jerk (Work up to Heavy set of 5, then 2×5 @ 90%)

Hang Clean (3 Reps E:90 for 6 Rounds)

Work btw 70-80% of 1RM

Full Squat each time

Metcon

Metcon (AMRAP – Rounds and Reps)

Wolfpack (Rx)

AMRAP12

8 KB Snatches 35/26

25ft Single arm KB OH Walking Lunges 35/26

KB Snatches 35/26

12 Hanging Knee Raises

Alpha Team (Rx+)

AMRAP12

8 KB Snatches 53/35

25ft Single arm KB OH Walking Lunges 53/35

8 KB Snatches 53/35

12 T2B