Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 rounds:

–50 Single Unders

–5 Inchworm

–30 High Knee Jump Rope

–8 Side Plank + Hinge

–3 ea Turkish KB Screwdrivers x 3

–5 Romanian Deadlift

–5 Muscle Clean

–10 Barbell Bent Over Row

General Clean & Jerk Warm Up 1x;

–3 Strict Press

–3 Hang Power Clean

–3 Push Press

–3 Power Clean

–3 Push Jerk

Burpee Box Jump Specific Warm Up 1x:

–4 Step Ups

–4 Up/Down Depth Jump

–4 Step Ups Jump Down

–3 Box Jump Step Down

–3 Burpee Box Jump

Double Under Specific Warm Up 3xs:

–:20sec Double Unders or Practice

–:10sec Rest

Specific Clean Warm Up 1x:

–3 Clean & Jerk (resetting at the shoulders)

–3 Clean & Jerk (touch & go off the shoulders)

Workout Prime/ Practice Round:

–3 Clean & Jerk @ workout weight

–3 Burpee Box Jump

–20 Double Unders or Single Unders

Metcon

Metcon (Time)

6 rounds for time of:

9 Clean & Jerks, 115/75 lbs

9 Burpee Box Jumps, 24/20 in

45 Double Unders

Time Cap: 15 min
Stimulus:

Clean and Jerks should be able to be done unbroken – or 2 quick sets. Slow and steady on the burpee box jumps and about 30-40 sec for du. If you don’t have du today you will do 45 singles.

Accessory

Warm-up (No Measure)

Barbell Back Rack Hold 3x 60 secs

Rest 2 mins between sets.

Rest 1-2 mins.