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

Warm-up

4 Sets

500m Bike Erg

20 Walking Lunges

15 PVC Bent Over Row

10 Push Ups

Skill

DB Hang Clean and Jerk

Kids should work on technique and find weight to use during workout

Metcon (Checkmark)

16 Min EMOM

Min 1: Max Cal Assault Bike

Min 2: Max Box Jumps

Min 3: Max Db clean and jerk(alternating)

Min 4: Rest

Goal should be :45 working with a :15 transition