06.30.17

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 (18 Rounds for reps)

WOLFPACK
EMOM18

1st minute – 15/12 Cal Row

2nd minute – AMRAP Push Ups

3rd minute – 15/12 Pull-ups

Metcon (18 Rounds for reps)

ALPHA TEAM
EMOM18

1st minute – 15/12 Cal Row

2nd minute – 20 DU + AMRAP KHSPU

3rd minute – 15/12 CTB Pullups

Weightlifting

1 Power Snatch + 1 Snatch (Start @ 60% and add 5-10#s each set until miss)

EMOM10

Alpha Team Extra Work

1: Snatch Grip Push Press (3×6 @ 70-80% of 1RM snatch)

2: Bent Over Snatch Grip Barbell Row (3×6-8 @ 70-80% of 1RM Snatch)

Seated Good Mornings (4x 10 @ 30-40% of 1rm CJ @ 3111 tempo)