Saturday 03/04/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

3:00 Ski/Bike/Row

3RDS
5 Plank to Dowdog
7 Lat Pull Ups

3RDS
4ea Hamstring Nerve Floss
3 S. Arm DB Deadlift + 3 S. Arm DB Swing

3RDS
7 TINY Kip Swings
3ea S. Arm DB Strict Press

3 Kip Swings + 3 Kipping Knee Raise
5ea S. Arm DB Hang Power Clean

3 Kip Swings + 1 Toes to Bar
5ea S. Arm DB Push Press

3-5 Toes to Bar
3ea S. Arm Hang DB Clean and Jerk

Metcon

Might as well keep The Open going for just a little bit longer… Today we are throwing it back to 2018 and making it a partner WOD!

With a partner,
AMRAP 35:00
8 Toes to Bar
10 S. Arm DB Hang Clean and Jerk (50/35)
14 Calorie Row
*Complete one full round and then switch.