Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 3xs:

–:50sec Easy Pace

–:10sec Hard Pace

1 Round:

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Behind the Neck Press

–10 PVC Good Morning

–10 PVC Rotations

General Snatch Barbell Warm Up 1x:

–10 Snatch Deadlift

–5 Hang Muscle Snatch

–5 Snatch Push Press

–5 Snatch Balance (power position)

Wall Ball Specific Warm Up 1x:

–6 Medball Squats

–6 Medball Push Press

–6 Wall Balls (low target)

Specific Hang Power Snatch Warm Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

Hang Power Snatch Build Up Sets 1x:

–3 Hang Power Snatch @ 35%

–3 Hang Power Snatch @ 50%

–3 Hang Power Snatch @ 60%

Movement Prep/ Workout Prime 1x:

–3 Hang Power Snatch @ workout weight

–3 No Push Up Burpees

–5 Wall Balls @ workout weight to target height

Metcon

Metcon (No Measure)

Every 3 mins for 12 mins do:

5 Hang Power Snatches, pick load

10 Up/Downs

15 Wall Balls, 14/10 lbs, 11/10 ft

Hang Power Snatches- 60-70% 1RM
Stimulus:

Trying to get work done in 2 min so you have a solid min rest or more. All movements should be done unbroken or 2 quick sets

Accessory

Warm-up (No Measure)

3 rounds for quality of:

Side Plank, L 20 secs/R 20 secs

10 Prone Snow Angels

Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft

15 Band Face Pulls