06.23.17

Greenbrier Fitness – Class

Warm-up

400m row/run

10 PVC Pass-through

10 PVC Around-the-World

10 PVC Good Morning

10 Push-Ups

10 Air Squats (slow)

10 Lunges (slow)

10 Burpees

Metcon

Metcon (21 Rounds for reps)

WOLFPACK
EMOM21

Minute 1 – 6 Pullups

remaining time AMRAP Box Jumps 24/20

Minute 2 – 15/12 Hand-release Pushups

remaining time Single Unders

Minute 3 – 15 Wall Balls 14/10

Metcon (21 Rounds for reps)

ALPHA TEAM
EMOM21

Minute 1 – 6 Bar Muscle Ups

remaining time AMRAP Box jump 30/24

Minute 2 – 15/12 HSPU

remaining time Double Unders

Minute 3 – 15 Wall Balls 20/14

Weightlifting

Snatch pull + Hang Snatch + Snatch (2x E:75s for 8 Rds; @ 80% of 1RM )

*Drop the bar after the hang snatch.

Push Press (3×6 @ 70-80% of 1RM CJ)

Alpha Team Extra Work

Bent Over Row (3×6-8 @ 70-80% of 1RM CJ)

Sumo Stance Good Morning (4x 10 @ 30-40% of 1rm CJ @ 3111 tempo)

Alternate legs each set.