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

Power Clean + Push Jerk (1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM)
* Complete a set every 1:30 *)

Metcon (3 Rounds for calories)

3 sets

3:30 AMRAP

400m Run

Max Calorie Assault Bike in remaining time

*Rest 1:30 between sets*