Warm-up

Elementary –

Clean out the yard

Teens – Bike 2:00, banded rack stretch x :30 ea, elbow to instep x :30 ea, pigeon stretch x :15 ea, KB Squat x 10, lateral lunge and reach x 8, sumo push-up handwalk, lateral lunge and reach x 3 ea, bike x :20, rest :10, bike x :20

Skill

E – DB Clean and Squat

T – work up with dumbbell weighted squats and squats and cleans. Have the weight on the bar you want to start with. Coach will explain the standards beforehand for all athletes.

Work

Elementary

8:00 amrap of:

3 DB Squat, 5 push-up (box)

Teens

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats, Bar-facing burpees

then, establish a 1rm clean

12.00 cap

Game

Kids choice

Megan Kestel

Written by: Megan Kestel

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