Monday 03/27/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

10 reach to the sky touch your toes

10 up/dog to childs pose

10 progressing bootstrapper

bike/ski 1:00

12 up/downs

10 Plank to Downdog

10 Squats

Burgener Warm-Up

3 of each

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Burgener Skill Transfer

3 of each

Snatch Push Press

Overhead Squat

Heaving Snatch Balance

Drop Snatch

Snatch Balance

with barbell –

3 High Hang Snatch

3 Hang Snatch

3 Snatch

wod prep:

1 burpee to target

2 alternating db snatch

3 wall balls

Weightlifting

Snatch

Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *

*your choice of power snatch or full squat snatch

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

4 Burpees to 12-inch target

6 Alternating Dumbbell Snatch (70/50)

8 Wall Balls (20/14)
Target number of Rounds: 10+ Rounds