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