Open Gym Strength and Conditioning – Teens

Warm-up

8:00 AMRAP

5 Roll and Reach

3 Inch Worms

5 Clean Grip Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Hang Power Cleans (empty bar)

Clean Deadlift + Hang Power Clean (6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-)

Metcon (3 Rounds for time)

3 Rounds

12/10 Calorie Air Bike

9 Clean and Jerks (75/55)

-rest 3:00-

3 Rounds

10/8 Calorie Air Bike

6 Clean and Jerks (95/65)

-rest 3:00-

3 Rounds

8/7 Calorie Air Bike

3 Clean and Jerks (135/95)