06.13.17

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip and Shoulder Complex

10 minutes to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10 each

-Lateral High Knee Run x10 each

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
For Time:

Part A:

9-7-5 Snatch @ 95/65

15 Knee to Elbow or ABMAT Situps Btw each set

Rest 6 minutes

Part B:

5-4-3-2-1 Pull to Standing (Rope)

20 Air Squats btw each set

Metcon (Time)

ALPHA TEAM
For Time:

Part A:

9-7-5 Snatch @ 155/105

15 TTB Btw Each Set

Rest 6 minutes

Part B:

5-4-3-2-1 Rope Climb

40 Air Squats btw each set

**use weight vest if possible for Part B

SKILL/STRENGTH

Back Squat (Work up to Heavy Triple Back Squat)

Then, 3×3@80%

tempo 21X1

Alpha Team Extra Work

Metcon (Time)

WHITE
5 rounds for time of:

3 Rope Climbs, 15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates, 45/25 lbs

400 m Run

Clean and Jerk (Work up to a heavy C&J then, 3×1@90%)