Open Gym Strength and Conditioning – Teens

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Burgener Warm Up Clean + Skill Transfer (15:00)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)

* 5 minutes, 2-3 Ttimes through

* Focus on footwork and finishing the pull

Power Clean + Front Squat + Push Jerk (8 sets x 1 Power Clean + 1 Front Squat + 1 Push Jerk (Unbroken, build in weight)
-Complete a set every 1:30-)

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

7 Dumbbell Thrusters (35s/25s)

7 Burpee Over Dumbbell

7 Knees to Elbows