Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 2xs:

–:30sec Easy

–:10sec Hard

1 Round:

–5ea Kneeling Shoulder Taps

–:20 sec Bent Knee Side Plank + 5 Hinge

–:12 sec Floating Bear Hold

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Good Morning

–15 PVC Snatch Press

–10 PVC Overhead Squat

Bike/Ski Erg 2xs:

–:30sec Easy

–:10sec Hard

1 Round:

–5ea Thoracic Rotation

–:20 sec Bent Knee Side Plank + 5 Hinge

–:12 sec Floating Bear Hold

–5 PVC Down & Up

–5 PVC Down & High Pull

–5 PVC Down & Muscle Snatch

–5 PVC Tall Snatch Drop 2″ +3 sec pause in extension

–5 Snatch Balance

–5 Hang Power Snatch

Power Snatch/ Bar Facing Burpee Warm Up 1x:

–6 Snatch Balance to power position

–6 No Push Up Burpees

–3 High Hang Power Snatch

–3 Burpees

–3 Hang Power Snatch

–3 Burpee Broad Jump

–3 Power Snatch

–3 Bar Facing Burpee

Specific Power Snatch Warm Up 1x:

–3-5 Touch & Go Power Snatch @ a light load

–3 Touch & Go Power Snatch @ workout weight

Workout Prime/ Movement Prep 1x:

–3 Power Snatch @ workout weight

–3 Bar Facing Burpee

Metcon

Metcon (Time)

15-12-9-6-3 reps, for time of:

Power Snatch, 115/75 lbs

Bar Facing Burpee

Time Cap: 10 min
Stimulus: This is our fast workout for the week – break up the snatch early and go unbroken in the later rounds – slow and steady on the burpees.

Accessory

Warm-up (No Measure)

4 rounds for quality of:

Farmer Carry, pick load, 100 ft

10 GHD Sit-ups

3-4 rounds.