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

Clean Grip Deadlift + Hang Squat Clean + Push Jerk (AMRAP – Reps)

5 sets:

3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk

*Building Sets (Don’t exceed 70% of 1RM Squat Clean)

Metcon (Time)

For Time: (Partition as desired)

80/65 Calorie Air Bike

80/65 Calorie Ski (OR Row)