Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

Fish Game

then

Junk Yard Dog warm up

Skill

Hang Power cleans – 5×3

Focus on Power Clean Technique

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

200M Run (or 10 Shuttle Runs)

5 Power Cleans

10 Burpees

15 Squats

* Each shuttle run rep is 25 feet down + 25 feet back