Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes (This is strength prep)

* 2-3 Times through

* Focus on footwork and finishing pull

3-Position Power Snatch (1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *)

High Hang Power Snatch + Hang Power Snatch + Power Snatch

Metcon (Time)

25/20 Calorie Row

25 Sandbag Squats (70/50)

20/16 Calorie Row

20 Sandbag Squats (70/50)