Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

3 Sets

10 Cal Ski

5 sit ups

10 Kip swings(attempts)

5 high pulls

10 Squats

Skill

Power Cleans

Big hip drive shooting the elbows through when catching the bar

We will review other movements as well

Metcon (AMRAP – Rounds and Reps)

14 min amrap

50 cal machine

40 hanging knee raises

30 wall balls

20 power cleans

10 pull ups

Athlete should set goal of target to get to

we will discuss pacing