Open Gym Strength and Conditioning – Teens

Warm up

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes, 2-3 Ttimes through

* Focus on footwork and finishing the pull

Power Clean + Push Jerk (Every Minute (10:00)
5 Power Clean and Push Jerks (+5lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

50ft Overhead Dumbbell Walking Lunge (35/25) (right arm)

12 Toes to bar

50ft Overhead Dumbbell Walking Lunge (35/25) (left arm)

12 Burpee over Dumbbell

12 Dumbbell Snatch (35/25)

(KG conv: 15/10 DB)