Saturday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1x:

–:20sec Jumping Jacks

–:10sec Rest

–:20sec Mountain Climbers

–:10sec Rest

–:20sec Plank Jacks

–:10sec Rest

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–5ea Spiderman

–5ea Kneeling Shoulder Taps

Warm Up 1x:

–:20sec Jumping Jacks

–:10sec Rest

–:20sec Mountain Climbers

–:10sec Rest

–:20sec Plank Jacks

–:10sec Rest

General Snatch Barbell Warm Up 1x:

–10 Snatch Deadlift

–5 Hang Muscle Snatch

–5 Snatch Push Press

Hang Snatch Specific Warm-Up 1x:

–5-10 Hang Power Snatch

Hang Power Snatch Build Up Sets 1x:

–3-5 Hang Power Snatch @ a light load

–3 Hang Power Snatch @ workout weight

Metcon

Metcon (Time)

For time:

75 Hang Power Snatches, 135/95 lbs

180 Bike Calories

Accumulate in any order.

Complete in teams of 3.

2 people can work at a time while 1 person rests. Rotate through as needed.
Stimulus:

This should be a moderate weight – something you can do 5 – 8 tng reps with

Accessory

Warm-up (No Measure)

3 rounds for quality of:

Single Arm Suitcase Carry, pick load, R 50 ft

10 L/10 R Lateral Med Ball Toss, pick load

Single Arm Suitcase Carry, pick load, L 50 ft

Hanging L-Sit Hold, 20 secs