Open Gym Strength and Conditioning – Teens

Warm-up

Hip Halo Warmup

-into-

6 min AMRAP

30 sec bike erg

5 jumping air squats

4 Single Arm Dumbbell Deadlift (each side)

4 Single Arm Dumbbell Hang Snatch (each side)

4 Alt. Dumbbell Snatch (total – practice transition)

Metcon (Time)

2 sets:

50 Air Squats

25 Alt. Dumbbell Snatches (50/35)

50 Air Squats

-rest 3:00 between sets-