Saturday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds For Quality:

–5ea Spiderman Lunge + Rotation

–12 Plate Ground to Overhead

–9 Plate Squat + Press Away

–6 Knee Hand Release Push Ups

Specific Deadlift Warm Up 1x:

–5-10 Shin to Knee

–5-10 Deadlift

Rope Climb Progression

to their working weight for the day in both the back squat and deadlift.

Metcon

Metcon (No Measure)

26 min AMRAP:

800 m Row

60 Deadlifts

40 Push-ups

20 Goblet Lunges (each side)

10 Rope Climbs

(modify to single arm ring row with twist ea)