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 (@60-70% of 1RM Clean & Jerk)
* Complete a set every 1:30 *)

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

High Hang, Above the Knee, Floor

Metcon (Time)

12-9-6

Hang Squat Clean (115/80)

Burpee Chest to Bar