12/14/2020

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

6 Inch Worms

12 Squats

12 Ring Rows

12 Squats

12 Glide Throughs

6 Up Downs

Snatch Warmup (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

Snatch High Pulls

Scarecrow Drill

High Hang Power Snatches

Position work

Power Snatches

Overhead Squat/Snatch warmup with bar

Weightlifting

Overhead Squat (3 RM)

Snatch (3 RM)

Gymnastics

Pull-ups (4 x ME)

Metcon

Metcon (Time)

3 Rounds

15 Pullups

15 Cal Row

15 Burpees over the Rower

Cool Down

Metcon (No Measure)

Chest Openers 30s each side

Standing Quad Stretch 30s each side