06.16.17

Greenbrier Fitness – Class

Warm-up

Metcon

Metcon (Time)

WOLFPACK
4 Rounds for Time:

25 pullups

50ft. Bear Crawl

Metcon (Time)

ALPHA TEAM
4 Rounds for Time:

50 Cal Row

50ft. HSW

SKILL/STRENGTH

Push Press (3×6 @ 65-75% of 1RM C&J)

Alpha Team Extra Work

Snatch (3 reps every 90secs for 8 rounds @70% 1RM)

*DROP the bar each rep!

Bent Over Barbell Row (3×8-10 @65-75% of 1RM C&J)

Split Stance Good Morning (4×10 @30-40% of 1RM C7J @ 3111 tempo)

Alternate legs each set.