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

3 Position Snatch (5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete)

High Hang, Above the Knee, Floor

* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
For Time:

30 Snatches (115/80)

(KG conv: 52/36)