Open Gym Strength and Conditioning – Teens

Warm-up

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes, 2-3 Ttimes through

* Focus on footwork and finishing the pull

Power Clean + Push Jerk (Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)

Metcon (Checkmark)

Rest until 12:00 (after strength)

-into-

Every min 1:00 (10:00)

175/150m Row (Or Ski)