Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Row/Ski Erg 2xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

–8 Inchworm + Push Up

–8ea Thoracic Rotation

General Dumbbell Warm Up 1x:

–6ea Single Leg Dumbbell Deadlift

–6ea Single Arm Dumbbell Swing

–6ea Single Arm Dumbbell Push Press

Dumbbell Snatch Specific Warm Up 1x:

–6 Alternating Dumbbell Snatch (resetting at the floor)

–4 Alternating Dumbbell Snatch (transitioning in the air)

Workout Prime & Build Up 2xs:

–6 row/ski @ a hard pace

–4 Alternating Dumbbell Snatch @ workout weight

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 10 mins, alternating between:

10 Row/Ski Calories + 1 Dumbbell Snatch, 70/50 lbs

9 Row/Ski + 2 Dumbbell Snatches, 70/50 lbs

8 Row/Ski+ 3 Dumbbell Snatches, 70/50 lbs

7 Row/Ski + 4 Dumbbell Snatches, 70/50 lbs

6 Row/Ski + 5 Dumbbell Snatches, 70/50 lbs

5 Row/Ski + 6 Dumbbell Snatches, 70/50 lbs

4 Row/Ski + 7 Dumbbell Snatches, 70/50 lbs

3 Row/Ski + 8 Dumbbell Snatches, 70/50 lbs

2 Row/Ski + 9 Dumbbell Snatches, 70/50 lbs

1 Row/Ski + 10 Dumbbell Snatches, 70/50 lbs

Option: 10 min AMRAP – see how far you can get
Stimulus: Choose a heavier weight then you typically would for the db snatch.

Your choice of ski or row

Accessory

Warm-up (No Measure)

5 rounds for quality of:

Farmers Carry Hold, pick load, 20 secs

Double Kettlebell Front Rack Hold, pick load, 20 secs

Double Kettlebell Overhead Hold, pick load, 20 secs