3887 Saturday 9/28/2024

NEW CLASS TIME ANNOUNCEMENT!
MON & WED - 5:30PM

A
300/250 meter ski
Into 2 rounds
12 lateral plate raises
10 banded internal and external rotations each side
8 sandbag bear hug good mornings
Into
30 empty barbell bench press

B
Bench Clusters
5 sets of 3x5
1 set= 5 reps then rack for 5 seconds, 5 reps then rack for 5 seconds, 5 reps then rack.

C
“Jejunum”
With a partner
5 rounds - 5 min each round

26/20 cal row
20 DB snatch 70/50

AMRAP in remaining time
Round 1: Rope climbs
Round 2: sandbag cleans 150/100
Round 3: sandbag squats 150/100
Round 4: Wall walks
Round 5: Ring Muscle Ups

Flow:
Partners will share cal row, then 20 db snatches and then amrap in remaining time of each rounds respected movement. Score is total reps of all 5 movements combined.