Open Gym Strength and Conditioning – Teens

Warm-up

3 sets:

20 Plate Toe Touches

5 Up Downs

10 PVC Pass Throughs

5 PVC Overhead Squats

– into –

3 sets (Empty Barbell)

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Push Press

3 Hang Squat Snatch

Hang Snatch (Hang Squat Snatch:
– Establish a 3 RM for the day)

Metcon (2 Rounds for reps)

10 Rounds

30 seconds Max Rep Burpees

-Rest 30 seconds-

30 seconds Max Rep Wall Balls (14/10)

-Rest 30 seconds-