Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Row

-into-

Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

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

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

Metcon (8 Rounds for time)

8 sets:

200/175m Row

5 Squat Snatch (95/65)

-rest 1:1 between sets-

(KG conv: 52.5/35)