Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8-minutes:
–8 Sumo Inchworm
–8 ea Bent Knee Side Plank + Rotation
–8 PVC Pass-Thru
–8ea PVC Around the World
–8 PVC Snatch Deadlift
–8 Up/Down Broad Jump
Specific Power Snatch Warm Up Part #1 2x: (using PVC pipe)
from mid shin
–3 Stand
–3 High Pull
–3 Muscle Snatch
Power Snatch Landing Progression 1x: (using PVC pipe)
–3 Snatch Drop @ 2″”
–3 Snatch Drop @ 4″”
–3 Snatch Drop @ 6″”
Specific Power Snatch Warm Up Part #2 2x: (using an empty barbell)
from mid shin
–3 Stand
–3 High Pull
–3 Muscle Snatch
–3 High Hang Power Snatch
–3 Hang Power Snatch
–3 Power Snatch
Workout Prime/Movement Prep 1x: (optional)
–3 Power Snatch @ workout weight
–:20sec Hard Bike
–3 Power Snatch @ workout weight
–:20sec Hard Bike
Weightlifting
Power Snatch
Power Snatch 1×3
Use the heaviest weight you can for the set.
10 min to find a heavy set of 3.
Metcon
Metcon (Time)
For time:
15-12-9 reps of:
Power Snatch, 115/75 lbs
Bike Erg Calorie
— Rest 3 mins —
9-12-15 reps of:
Power Snatch, 115/75 lbs
Bike Erg Calorie
CAP 17:00
If there are not enough bikes, we will do ski erg for the second couplet