Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

–5 ea Spiderman Lunge + Rotation

–10ea Kneeling Shoulder Taps

–10 Squats

Snatch Warmup 2xs: (using PVC pipe then barbell)

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Snatch

–3 Snatch Drop 2″”

–3 Waiter Hold Overhead Squat

–3 Snatch Balance

–3 Hang Power Snatch

–3 Overhead Squat

Burgener Clean1x: (empty barbell)

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″”

–3 Drop below parallel

–3 Hang Power Clean

–3 Squat Clean

Clean & Jerk Specific Warm Up 1x: (empty barbell)

–3 Power Clean + Push Jerk

–3 Squat Clean + Split Jerk

Weightlifting

Power Snatch (1×1)

Take 15 min to work up to a heavy Power Snatch or Squat Snatch

Snatch (1×1)

Take 15 min to work up to a heavy Power Snatch or Squat Snatch

Clean and Jerk (1×1)

Take 20 min to work up to a 1 rep max

Accessory

Warm-up (No Measure)

Each for time:

Row: 3x 1000 m

Rest 2 mins between efforts.

RPE 7/10