Swamp City Fitness – Mayhem Affiliate – Teens
Warm-up
2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
5 Roll and Reach
10 Bird Dogs
Power Clean + Hang Squat Clean + Push Jerk (Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
-into-
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean)
How to approach the lifts
Set is completed by 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
Athletes can build across sets within the intended weight percentages.
Record your heaviest set
Make sure athletes pause at the top of the front squat to reset grip (if needed), feet, and get tight before going overhead.
Focus on consistency in the landing position with a tall, stable torso and active shoulders.
Record your heaviest lift as 1 of your scores for load
BEGINNERS: Athletes can either work up to a comfortable weight or change to power clean + front squat + push press.
On the jerk, we need athletes to focus on pulling themselves into a 2-inch vertical dip position with high elbows before launching the bar overhead
Once athletes finish they will add weight and begin the Clean Grip Deadlifts.
Same grip and set up as the clean.
Complete these unbroken
Clean Grip Deadlift (3×3 Clean Grip Deadlifts @80-90% of 1RM Clean)
Record Here
Metcon (Time)
18-15-12-9-6-3
Calorie Air Bike
Dumbbell Deadlifts (35s/25s)
Dumbbell Hang Power Cleans (35s/25s)
Dumbbell Shoulder to Overhead (35s/25s)
(KG conv: 15/10 DBs)
*Womens Calories (15-12-9-7-5-3)