Open Gym Strength and Conditioning – Teens

Warm-up

6 min AMRAP

10 heel toe rocks

10 Plate Toe Taps

4 Up-downs to seal pose

4 Box Get Overs

5 Kip Swings

5 KB Swings

Metcon (Time)

For Time:

12 Burpee Box Jump Overs

30 KB Swings

12 Burpee Box Jump Overs

20 Ring Rows

12 Burpee Box Jump Overs

10 Pull ups

Power Snatch (3 Power Snatch x 3 sets (light-moderate weight))

Overhead Squat (3 Overhead Squats x 3 sets (moderate weight))