Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Air Bike

-into-

5 Roll and Reach

5 Inch Worms

5 Snatch Deadlifts (PVC-empty bar)

4 Hang Muscle Snatch (PVC-empty bar)

3 Hang power Snatch (PVC-empty bar)

2 Power Snatch (PVC-empty bar)

Power Snatch (10 sets x 3 Power Snatch (every 1:15))

* Weight should be 50% of 1RM + 5-10lbs from previous week

* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

Metcon (Calories)

Teams of 2

15 min AMRAP

30 seconds on/30 seconds off

Max Calorie Assault Bike

At 16:00

50 Synchro Wall Balls (20/14)