05.19.17

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

Metcon (Time)

WOLFPACK
For Time

10-9-8-7-6-5-4-3-2-1 Strict Chin Ups/Ring Rows

25ft Farmer’s Carry (Heavy KB)

Metcon (Time)

ALPHA TEAM
For Time

10-9-8-7-6-5-4-3-2-1 Strict Chin Ups

25ft Heavy Prowler Push

SKILL/STRENGTH

Back Squat

3×5 @ 90% of Monday’s 5RM

Snatch Complex (work up to heavy single; then 2×1 @ 90%)

1 Power Snatch + 2 Hang Snatch + 1 OHS

Alpha Team Extra Work

Heavy Snatch Pulls (3×3 @ 100%)

Metcon (No Measure)

4 rds NFT

50ft KB Cross Over carry (left arm OH/right arm farmers carry)

:40s Side Plank (R&L)

10x Glute Ham Developer