Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Machine (easy pace)

-into-

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

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

Metcon (Time)

16/12 Calorie Assault Bike

21 Thrusters (65/45)

14/11 Calorie Assault Bike

18 Thrusters (75/55)

12/10 Calorie Assault Bike

15 Thrusters (95/65)

-into-

75ft Front rack Walking Lunge (95/65)