Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

3 Inch Worms

5 Clean Grip Deadlifts (PVC – Empty bar)

4 Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)

3 Hang Power Clean and Push Press (PVC – Empty bar)

2 Power Clean and Jerks (PVC – Empty bar)

Power Clean + Push Jerk (6 Power Clean and Jerks (-50%) x 6 sets (every 2:00)
*Perform in singles)

Metcon (Time)

21-15-12-9

Pull Ups

15-12-9-6

Burpee to Bar