WOD 06/21/2022

Steamboat Strength and Conditioning – SSCTeens

Icebreaker; What’s your favorite color and WHY?

Warm-up

Warm-up (No Measure)

300m Dynamic Warm Up

6 Groiners

5ea S. Arm KB Deadlift

6 Walking Lunge

5ea S. Arm KB Swing (for clean)

6 Goblet Lunge

5ea S. Arm KB Swing + Clean

Forearm Wrist Stretch

5 Hang to Down to Stand

3 Hang to Down to Shrug

3 Hang to Down to High pull

Forearm Wrist Stretch

5ea Power Clean Foot Work + Squat

3 Hang Shrug

3 Hang High Pull

3 Tall Power Clean

3 Hang Power Clean

3 Front Squats

Strength

High Hang Power Clean + Front Squat (10×3+3)

EMOMx10

3 High Hang Hang Power Cleans + 3 Front Squats

Metcon

Metcon (Time)

3RDS

300m Run

50′ Goblet Lunge

10 S. Arm KB Clean (left arm)

10 S. Arm KB Clean (right arm)

3 Standing to Laying Rope Climb

CAP 18:00