Open Gym Strength and Conditioning – Teens

Warm-up

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

Power Snatch (Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)

Metcon (Time)

Teams of 2

10-9-8-7-6-5-4-3-2-1 (each)

50ft Shuttle Runs