Friday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY JEN COHEN!

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 2xs:

–:20sec Easy

–:10sec Hard

2 Round:

–3 reach to the sky touch your toes + 1 inchworm x 5

–5 Plank to Downdog

–:10 sec Superman Hold

–:10 sec deadhang/:10 sec lat active/10 lat pullups

Bike, Row or Ski Erg 2xs:

–:20sec Easy

–:10sec Hard

2 Rounds: (all on right then left)

–6 ea Single Arm Dumbbell Sumo Deadlift

–6 ea Single Arm Dumbbell Power Clean

–6 ea Single Arm Dumbbell Push Press

–3 Kip Swing + 3 Kipping Knee Raise (second round straight leg raise)

Dumbbell Snatch Specific Warm Up 1x:

–6 Alternating Dumbbell Snatch (resetting from the floor)

–6 Alternating Dumbbell Snatch (transitioning overhead)

Metcon

Metcon (Time)

3 rounds for time of:

25/20 Bike Erg Calories

20 Dumbbell Snatches, 70/50 lbs

15 Toes-to-bars

Time Cap: 17 min
Stimulus:

Bike should take about 2-2:30. Snatches are heavy – challenge yourself today with the heavier weight – cut the reps down if needed.