Tuesday 04/04/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

:20 deadhang

10ea lying single leg raises

10 progressing bootstrapper

bike/ski 1:00

:20 sec lat active

10ea single leg crossovers

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

– power

– ride it down

-full snatch

3 Hang Snatch

– power

– ride it down

-full snatch

3 Snatch

– power

– ride it down

-full snatch

wod prep:

3 Dumbbell Front Squats – light

5 kip swings + 5 kipping hanging knee raise

2 Up/Down Over Dumbbell

3 Dumbbell Front Squats – med

1 kip swing + 1 kip knee to arm pit + 1 ttb x 3

2 Burpee Over Dumbbell

Strength

Snatch

8 min

3 Squat Snatch x 3 sets @65-75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch Grip Deadlift

6 min

3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon (Time)

3 Rounds

30 Dumbbell Front Squats (35s/25s)

20 Toes to Bar

10 Burpees over Dumbbell

Time cap: 12minutes
Stimulus:

Weight on the front squats is light – choose a weight you can do the squats in 1-2 sets. Break up ttb early. We will do lateral burpees over the dumbbell.