Open Gym Strength and Conditioning – Teens

Warm-up

10:00 AMRAP

:45 sec Row

5 Hang Muscle Cleans (empty bar)

5 Front Squats

5 Push Press

5 Thrusters

5 Kip Swings

10 Ring Rows

Hang Squat Clean + Push Press (5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Han)

Metcon (Time)

800m Row

50 Thrusters (35/25)

20 Pull Ups