Open Gym Strength and Conditioning – Teens

Warm-up

10 min AMRAP

8 Heel Toe Rocks

8 Plate Toe Taps (each side)

4 Box Steps Ups (total)

4 Box Jumps (practice multiple heights)

4 Hang DB Power Snatches

Metcon (AMRAP – Rounds and Reps)

7:00 Amrap

12 Alternating Hang Dumbbell Power Snatches

10 Box Jumps (24/20)

Power Clean + Hang Clean + Clean (No Measure)

Power Clean + Hang Clean + Clean 6×1

Power Clean + Hang Squat Clean + Push Jerk

(1+1+1) for 6 sets (building to a moderate weight and focusing on form)

*go every 2 minutes