Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Machine (easy pace)

-into-

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

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

Snatch + Overhead Squat (1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets
* Complete a set every 1:30 *)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Single Dumbbell Box Step Ups (35/25) (20)

20 V-Ups

50ft Single Dumbbell Walking Lunge (35/25)