Open Gym Strength and Conditioning – Teens

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine:

-into-

8:00 AMRAP

10 Alternating V-Ups

10 Banded Pass-throughs

10 Banded Overhead Squats

5 Hang Muscle Cleans (empty bar)

3 Hang Power Cleans (empty bar)

Hang Power Clean (5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)

)

Metcon (Time)

3 Rounds

25 Overhead Squats (75/55)*

25/20 Calorie Echo Bike

*every time you break, complete 10 Box Jump Overs (20)