Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Cossack Squats

Into…

AMRAP x 4 MINUTES

10 Elbow Punches w/ Empty Barbell

10 BB Strict Press

5 Front Squats

10 Alt Step-Ups

Strength

Shoulder Press (7-5-3-7-5-3)

7-5-3-7-5-3

Strict Press

Workout

Metcon (Time)

FOR TIME

6-9-15-21

Thrusters (95/65)

15-12-9-6

Box Jumps (30/24)

Time Cap: 12:00
Stimulus:

First couple rounds of thrusters should be unbroken! Choose a Box Jump height you can cycle through at a steady pace- it doesn’t have to be a sprint, but should be consistent.