3869 Saturday 9/7/2024

VARSITY SESSION
AGES 12-14

SEP 9 - OCT 2
M/W 3:30pm
SIGN UP HERE

A
500m row easy
10 empty barbell strict press
10 knees to elbow

250m row moderate
10 empty barbell hang muscle clean
10 handstand kick ups

125m row hard
10 empty barbell RDL
10 empty barbell hang power clean

B
20 min EMOM
1 power clean

C
"Vincent Vega"
In teams of 3:
3 rds
9 wall walks, shared burden
9 rope climbs, shared burden
27 synchro T2B, 2 work at a time

2 rds
30 deadlifts (115/75)
20 hang cleans
10 shoulder to overhead
*all 3 work synchro together

150/100 Cal ride
*shared burden