04.29.17

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Power Cleans (EMOM10)

4x Power Clean and Jerks

*choose weight – moderate btw 55-70% of 1RM CJ

-then rest 2 minutes-

Snatch (EMOM10)

4x Snatches

*choose weight – moderate btw 55-70%

-then rest 2 minutes-

Metcon (Time)

ALPHA TEAM
For Time:

100 Wall Balls

80 ft HSW

60 TTB

40 DB Snatches 70/55

20 Muscle Ups

Metcon (Time)

WOLFPACK
For Time:

50 Wall Balls

80 ft Bear Crawl

60 V-ups or ABMAT Sit-ups

40 DB Snatches 55/35

20 Pull-ups

20 Dips