Open Gym Strength and Conditioning – Teens

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

30-second Bike

10 Banded Pass Throughs

3 Shoulder Press (empty bar)

3 Push Press (empty bar)

3 Push Jerks (empty bar)

3 Muscle Snatch

Metcon (AMRAP – Rounds and Reps)

3 sets:

4:00 AMRAP

3 Box Jumps (24/20)

200m Bike Erg (6/5 Calorie Air Bike)

1 Power Snatch (95/65)

-rest 2:00 between sets-

Push Jerk (Build up to a Heavy Push Jerk
12-15 minutes)