Saturday 12/17/2022
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
3-4RDS
3 Inchworm + Shoulder Tap ea+ Scorpion ea
5 Squat Sky Reach
3ea Lying Leg Crossover
5 Cat/Cow
10 Plank Rocks
:20 Pike Hold
3ea KB Deadlift
3ea KB Squat
3ea KB Thruster
:20 Deadhang
5 Plank Rock + Strict Lower
5 Plank to Pike
3ea KB Russian Swing
3ea KB Clean
3ea KB Snatch
15 Lat Pull Ups
3 Push Ups
10 Kip Swings
1 (Partial) Wall Walk
3 Kip Swings + 1-2 TTB
3 Kip Swings + 1-2 Pull Ups
Level 1 (AMRAP – Reps)
With a Partner, split time and reps as desired
AMRAP 6min
Single Arm KB Complex 2 (3 Deadlift + 3 Front Squat + 3 Thruster ea side)
AMRAP 6min
Gymnastics Complex 1 (5 Air Squats + 3 Push Ups + 1 Wall Climb)
AMRAP 6
Single Arm KB Complex 1 (1 RKBS + 1 KB Clean + 1 KB Snatch + 1 KB Push Press ea side)
AMRAP 6min
Gymnastics Complex (3 TTB + 3 Pull Ups)
rest 2:00 and put barbells into rack
then;
on a 10:00 clock
Work up to a heavy double back squat with your partner