4413 Wednesday 4/1/2026

307 ATHLETE Youth Courses coming soon! Sign up before they fill up.

Course Dates: APR 6 - APR 30 (4 Weeks)

Ages 12-14
Time: 3:30pm (1hr)
Days: Mon & Wed
Coaches: Lisa & Barb

Ages 8-11
Time: 4:30pm (1hr)
Days: Tue & Thu
Coach: Esaias

Sign up here

A
4 min AMRAP
20 alt groiners
15 pvc pass throughs
10 supine leg swings

2 rds
with an empty barbell
5 muscle snatches
5 behind the neck push jerks
5 hang power snatches

2 rds
run 1 lap
8 hang power cleans
(10 min)Every 90s for 5 sets
4 halting low hang power snatches
*1 sec pause just below knee on each rep

at 7:30

B
Every 90s for 5 sets
4 halting low hang power cleans
*1 sec pause just below knee on each rep
*~55% of 1RM for barbell work
(15 min)

C
With a partner
4 rds
P1: Run 1 lap
4 synchro power cleans (135/95)
P2: Run 1 lap
4 synchro power cleans (135/95)

4 rds
P1: Run 1 lap
4 synchro power snatch (115/75)
P2: Run 1 lap
4 synchro power snatch (115/75)
*20 min timecap