Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Machine (easy pace)

-into-

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

Snatch (1 Squat Snatch x 10 sets (Start at 65% and Build, No higher than 90%)
* Complete 1 set every 1:15 *)

Metcon (2 Rounds for time)

2 sets:

21 Box Jump Overs (20)

12/10 Calorie Row

9 Burpee Box Get Overs (30/24)

21 Box Jump Overs (20)

12/10 Calorie Row

9 Burpee Box Get Overs (30/24)

-rest until 10:00, performe second set reversed-