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

Warm-up

2 min Bike

20-15-10

Jumping Jacks

Air Squats

Toe Touches

Arm Circles

Skill

Hang Power Cleans

Working on hang power cleans from the high hang position.

* Start with a PVC and then work with an empty barbell. Advanced athletes can start adding weight.

Metcon (Time)

Cash In: 20 Burpees

-Then-

4 Rounds

10 Hang Power Cleans

10 Situps

10 KB Swings

-Then-

Cash Out: 20 Burpees