Swamp City Fitness – Mayhem Affiliate – Teens
Warm-up
2 sets
10 Banded Pass Throughs
5 Dynamic Squat Stretch
-into-
8:00 AMRAP
3 Power Snatch
3 Pause Front Squats
10 Deadbugs
4 Up-Downs
8 Box Step Ups
Paused Front Squat (10-12:00
Heavy 2 rep Pause Front Squat
(Build in weight))
Metcon (3 Rounds for time)
2 Rounds
12 Power Snatch (75/55)
12 Bar Facing Burpees
-@6:00–
2 Rounds
10 Overhead Squats (75/55)
10 Burpee Box Jump Overs (20/16)
-@12:00–
2 Rounds
8 Squat Snatch (75/55)
8 Burpee Box Get Overs (24/20)