Tuesday 05/16/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

50 single jumprope

7 arm cross only -step over rope(cross at elbow’s – hands need to be outside of hips)

5ea db deadlift

5ea stationary lunge

5ea db swing

10 alt lunges

5ea db clean

5ea front rack db lunge

5ea db snatch

5ea db ovhd lunge

30 single jump rope

5 arm cross only -step over rope(cross at elbow’s – hands need to be outside of hips)

single crossovers – stop x5

5 crossovers

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

*land in power – ride it down

*full squat

3 Hang Snatch

*power

*land in power – ride it down

*full squat

3 Snatch

*power

*land in power – ride it down

*full squat

Weightlifting

Snatch

10 Sets of 1 Squat Snatch @75% of 1RM Snatch

* Complete 1 rep every minute for 10 minutes

Quarterfinals 23.1 (AMRAP – Rounds and Reps)

12:00 Amrap
8 Single Arm Dumbbell Snatches (50/35) (Right Arm) (70/50)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
40 Crossovers
Stimulus:

Crossovers are a new movement – try them out. If you can’t figure them out either do double unders or singles.

Snatches and lunges should be done unbroken – taking your rest in-between movements.