02.16.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Weightlifting

Power Snatch + Hang Power Snatch Complex (3 sets @ 50% of your 1RM Snatch)

set 1 – 2 + 5

set 2 – 3 + 7

set 3 – 5 + ME *

*Record your Max Effort set

Metcon

Metcon (6 Rounds for time)

Wolfpack (Rx)

Run 6x 400m

Alpha Team (Rx+)

Run 6x 800m
*maintain consistency each round; rest 2:30