Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Jump Rope

-into-

5 Roll and Reach

5 Inch Worms

5 Snatch Deadlifts (PVC-empty bar)

4 Hang Muscle Snatch (PVC-empty bar)

3 Hang power Snatch (PVC-empty bar)

2 Power Snatch (PVC-empty bar)

Power Snatch (8 sets x 4 Power Snatch (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

7 Hang Power Cleans (75/55)

5 Toes to Bar

15 Double Unders

(KG conv: 35/25)