Swamp City Fitness – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
4 Sets
500m Bike Erg
20 Walking Lunges
15 PVC Bent Over Row
10 Push Ups
Skill
DB Hang Clean and Jerk
Kids should work on technique and find weight to use during workout
Metcon (Checkmark)
16 Min EMOM
Min 1: Max Cal Assault Bike
Min 2: Max Box Jumps
Min 3: Max Db clean and jerk(alternating)
Min 4: Rest
Goal should be :45 working with a :15 transition