Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

3 Position Squat Clean (1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *)

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)

* Complete a set every 1:30 *

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
“The Chief” (Teens)

3:00 AMRAP (5 sets)

3 Power Cleans (95/65)

6 Push Ups

9 Air Squats

-Rest 1:00 between sets-