Tuesday 05/09/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike/ski 3:00

then:

10 inchworms

20 banded pull aparts

2 position squat on rig x 3

20 w banded pull aparts

10 standing leg swings ea

10 ea crossbody banded pull aparts

10ea bent knee side plank + hinge

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

*pause in landing- then stand up- feet and hands should already be set into overhead squat position

*overhead squat

3 Hang Snatch

*pause in landing- then stand up- feet and hands should already be set into overhead squat position

*overhead squat

3 Snatch

*pause in landing- then stand up- feet and hands should already be set into overhead squat position

*overhead squat

Weightlifting

Power Snatch

3 sets of 1 Power Snatch @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat

3 sets of 3 Overhead Squats @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon (Time)

For time:

60 Alt DB Front Rack Lunges (35’s/25’s)

30 Power Clean (135/95)

60 Alt DB Front Rack Lunges (35’s/25’s)

Time cap: 12minutes
Stimulus:

Db’s need to be held in the front rack position – hands need to be on the handles the whole time. We are looking for big sets on the lunges