Open Gym Strength and Conditioning – Teens

Warm-up

8:00 AMRAP

30-second Jump Rope

5 Dynamic Squat Stretches

3 Muscle Snatch (empty bar)

3 Hang Power Snatch (empty bar)

3 Overhead Squats (empty bar)

5 Kip Swings

Power Snatch + Overhead Squat (Every 2:00 (6 sets)
3 Power Snatches + 3 Overhead Squats (moderate-heavy)
-Complete Unbroken-)

Metcon (5 Rounds for time)

5 Sets:

35 Double Unders

10 Overhead Squats (75/55)

3 Bar Muscle Ups (Or 6 Chest to Bar)

-rest 1:1 between sets-