Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Clean) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Squat Clean and Jerk (Clean & Jerk 10×2
2 Squat Clean and Jerks x 10 sets (Moderate weight) of 1RM Clean and Jerk)

* Complete a set every minute (10 minutes) *

* Complete in singles *

Metcon (3 Rounds for time)

Every 4:00 (3 sets)

30/24 Calorie Row

20 Stick Sit Ups