Open Gym Strength and Conditioning – Teens

Warm-up

10:00 AMRAP

:45 sec Row

5 Hang Muscle Cleans (empty bar)

5 Front Squats

5 Push Press

5 Dumbbell Bench Press

10 Ring Rows

Hang Squat Clean + Push Press (5-4-3-2-1 Hang Squat Clean + Push Press)

Set 1: 5 Hang Squat Cleans + 5 Push Press

Set 2: 4 Hang Squat Cleans + 4 Push Press

Set 3: 3 Hang Squat Cleans + 3 Push Press

Set 4: 2 Hang Squat Cleans + 2 Push Press

Set 5: 1 Hang Squat Clean + 1 Push Press

*Complete each complex unbroken

Metcon (Time)

5 Rounds

15 Dumbbell Power Cleans (35s/25s)

15 Dumbbell Bench Press (35s/25s)