Open Gym Strength and Conditioning – Teens

Warm-up

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

Power Snatch (Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)

Metcon (8 Rounds for reps)

8 sets:

30-Second Max Dumbbell Bench (25s/15s)

30-Second Max Sit Ups

30-Second Rest

(KG conv: 10/7.5 DBs)