Tuesday 03/14/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2 min bike/ski – :20 sec easy :10 moderate

20 Ostrich Walk

10 PVC Snatch Grip Deadlift

:20 sec deadhang

10 Straight Leg Sit-ups

2 min bike/ski – :20 sec easy :10 moderate

10 each Hamstring Flow Series

10 Barbell Snatch Grip Deadlift

:20 sec Lat Active

10 Alt V-Ups

3 High Hang Shrug

3 Hang Shrug

3 Shrug

3 High Hang Shrug High Pull

3 Hang ShrugHigh Pull

3 ShrugHigh Pull

1 High Hang Muscle Snatch

1 HangMuscle Snatch

1Muscle Snatch

10 Kip Swings Building

3 kipping swings + 3 kipping hanging knee raise to hip height x 2

3 Snatch Balance

1 High Hang Power Snatch

1 Hang PowerSnatch

1Power Snatch

3 kip swings + 3kipping hanging knee raise to armpit x 2

1 kip swing + 1 knee to hip + 1 knee to armpit + 1 ttb x 3

3 Power Snatch focusing on barbell cycling

Strength

Power Snatch

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon (Calories)

Teams of 2

20min AMRAP

Partner 1:

Max Effort Bike

Partner 2:

100′ Sled Push (2×45’s/1×45)

15 Toes To Bar