Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

10 Banded Good Mornings

10 Banded Up Right Rows

-into-

3 sets:

10 Roll and Reach

3 Inch Worms

5 Clean Grip High Pulls

4 High Hang Muscle Cleans

3 Hang Power Cleans

2 Power Cleans

*With an empty bar

Power Clean (Every 1:00 (5:00)
5 Power Cleans (50-55%)(Singles)
-rest 1:00-
Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%))

Metcon (Time)

“Bad Annie”

80-60-40-20-10

Double Unders

40-30-20-10-5

Sit-ups