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 (Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles))

Metcon (Time)

20 Pull Ups

3 Rounds of DT (95/65)

15 Pull Ups

2 Rounds of DT (95/65)

10 Pull Ups

1 Round of DT (95/65)