Open Gym Strength and Conditioning – Teens

Warm-up

Crossover + Banded 7’sHip Halo Warmup

-into-

6:00 AMRAP

5 tempo air squats

5 kip swings on rings

5 hand release pushups

3 Hang Power Cleans (empty bar – build across)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
“Nasty Girls” (Teens)

3 Rounds

50 Air Squats

7 Muscle Ups (Or 21 Pull Ups)

10 Hang Power Cleans (95/65)