Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

3 Inch Worms

5 Clean Grip Deadlifts (PVC – Empty bar)

4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)

3 Hang Power Clean and Push Press (PVC – Empty bar)

2 Power Clean and Jerks (PVC – Empty bar)

Power Clean + Push Jerk (4 Power Clean and Jerks x 8 sets (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 3-5 seconds.)

Metcon (2 Rounds for reps)

EMOM 16:00

Minute 1: 150m Run

Minute 2: Max Single Unders

Minute 3: Max Kettlebell Swings (35/25)

Minute 4: Rest