Open Gym Strength and Conditioning – Teens

Warm-up

8:00 AMRAP

10 Cossack Squats

5 light Dumbbell Hang Cleans

5 Up Downs

5 Kip Swings

5 Ring Rows

3 Tempo Front Squats

Tempo Front Squats (8 sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-)

3 Tempo Front Squats x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Metcon (Time)

15-12-9

Hang Squat Clean (75/55)

Burpee Box Get Over (24/20)

Pull-Ups