Open Gym Strength and Conditioning – Teens

Warm-up

Burgener Warm Up + Skill Transfer:

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

Squat Clean + Push Jerk (5 sets
3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)
-complete a set every 2:00-)

Metcon (Time)

3 Rounds

50ft Front Rack Walking Lunge (75/55) (Or100ft Sled Push (2×45/1×45))

10 Strict Pull-ups