Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Machine

-into-

2 sets (empty bar)

5 Clean Grip Deadlifts

5 High Pulls

5 Hang Muscle Cleans

5 2in Drops

– into –

2 sets (empty bar)

2 Power Cleans

2 Hang Power Cleans (below the knee)

2 Hang Power Cleans

3 Position Power Clean (Ground, Below Knee, Hang) (1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.

– Complex is completed unbroken!
– Workout up to heavy set in 10-12 minutes)

Metcon (Time)

5 rounds

12 Dumbbell Deadlifts (35s/25s)

9 Dumbbell Hang Cleans (35s/25s)

6 Dumbbell Shoulder to Overhead (35s/25s)

12/10 Calorie Air Bike