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

Snatch (Build up to a Heavy Snatch
10-12 minutes)

Metcon (AMRAP – Reps)

5 sets (Every 2:30)

12/10 Calorie Air Bike

3 Bar Muscle Ups (Or 8 Kipping Chest to Bar)

Max Wall Balls (20/14) in Remaining Time