Wednesday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

1 Round:

–30 Mountain Climbers

–10ea Crab Walk (forward & backwards)

–10 Scap Push Up

–10 Scap Pull Up

–6 Hang Muscle Clean

–6 Strict Press

1 Round:

–30 Mountain Climbers

–5-10ea Hamstring Sweep

–6-8 Hand Release Push-Ups

–1-3 Strict Pull-Ups + 6-8 Ring Row

–6 Hang Muscle Clean

–6 Strict Press

Hang Power Clean Specific Warm Up 1x:

–5 Hang Power Clean

Push Jerk Specific Warm-Up 1x:

–5 Push Jerk

Hang Power Clean & Push Jerk Specific Warm Up 1x:

–5 Hang Power Clean & Push Jerk

Burpee Box Jump Over/ Muscle Up Specific Warm Up 1x:

–3 Burpee Box Jump Over

–1-2 Muscle Up or Variation

Metcon

Metcon (No Measure)

For time:

12-9-6-3 reps of:

Hang Power Clean

Burpee Box Jump Over

— Rest 2 mins —

12-9-6-3 reps of:

Push Press

Ring Rows