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

Power Snatch + Overhead Squat (Every 2:00 (6 sets)
2 Power Snatches + 2 Overhead Squats (moderate-heavy)
-Complete Unbroken-

)

Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP

9 Pull Ups

7 Burpees over Bar

5 Squat Snatch (75/55)