Open Gym Strength and Conditioning – Teens

Warm up

Hip Halo + Crossover Symmetry or Banded 7’s Warm Up

-into-

6:00 Amrap

5 Front Squats (empty bar/slow and controlled)

4 Broad Jumps

5 Push Press (empty bar)

Front Squat + Push Press + Push Jerk (Weight)

Front Squat + Push Press + Push Jerk 1×4 working sets

(1 Front Squat + 1 Push Press + 1 Push Jerk)

– Work up to a heavy in 10-12 minutes –

Metcon (Time)

“Teens DT”

5 rounds

12 Deadlifts (95/65)

9 Hang power cleans (95/65)

6 Shoulder to Overhead (95/65)