Open Gym Strength and Conditioning – Teens

Warm up

Burgener Warm Up Snatch

Hang Power Snatch + Overhead Squat (5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead)

Metcon (Time)

For Time:

3-6-9-12-15-18

Calorie Air Bike

Toes to Bar

-Women’s Calories: 2-4-6-8-12-15