Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:30sec Plyo Skier

–10 Alt Scorpion

–6 Ring Rows

–:20sec Hollow Hold

–:20sec Arch Hold

–5 Up/Down to Plate

–:30sec Toe Taps

–10 Scap Push Up

–:10 sec deadhang + :10 Sec Lat Active + 10 Lat Pull-ups

–:20sec Hollow Hold

–:20sec Arch Hold

–5 Burpee to Plate

Burgener Clean1x:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Tall Drop 2″”

–3 High Hang Power Clean

–3 Hang Power Clean

Bar Muscle Up Specific Warmup:

–10 Kip Swings Building

–3 Kip Swings + 1 Pull-up

–3 Kip Swings + 1 CTB Pull-up

–3 Kip Swings + 1 Hip to Bar

Clean Build Up Sets:

–3 Power Cleans (pausing at knee and high hang) @ a light weight

–2 Power Cleans @ heavier weight

Workout Prime 1x:

–2 Power Cleans @ workout weight

–3 Bar Facing Burpees

–1-2 Bar Muscle Up or Variation

Metcon

Metcon (AMRAP – Reps)

Every 3 mins for 15 mins do:

9 Power Cleans, 155/105 lbs

7 Bar Facing Burpees

5 Bar Muscle-ups