WOD 01/21/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Partner Warm Up 2xs:

Partner 1: 1min Bike, Row or Ski Erg

Partner 2: 20 Tippy Toe Walk + 10 Calf Raises + 20 Single Unders

Shoulder Warm Up 2xs:

–10 Banded Pass Through

–20 Band Pull Aparts

–:30sec Hollow Hold or Bent Knee Hollow Hold

–:20 Deadhang + 8 Kip Swings

General Barbell Warm Up 2x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Balance (just to power position)

–5 Power Snatch

–10 Kipping Leg Raise (building)

Power Snatch Build Up Sets 1x:

–Athletes will take 3-5 minutes to build to their working weight in the snatch.

Metcon

Metcon (No Measure)

With a Partner,

Buy In; 2000m Row

then-

10RFT

2 Power Snatches, 185/125 lbs

7 Toes to Bar

27 Double Unders

Cash Out;

2000m Ski

Complete in teams of 2. Alternate rounds with your partner in an “I go, you go” format till you complete 10 full rounds (5 each)