Wednesday 05/24/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike/Ski 1:00

10 plank to downdog

3 position lunge series (hip flexor focused)

Bike/Ski 1:00

7 ea 1 arm ring row with a twist

20 alt walking lunges

Bike/Ski 1:00

10 clean grip deadlift

10 mu clean + strict press

coach split jerk

Strength

Split Jerk

Heavy Single (10-12 minutes)

* Rest as needed between sets *

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (155/105)

1 Rope Climb
Stimulus:

Working hard to get into round 7. Because we only have 2 ropes in the gym at the moment – ropes will be used for people that consistently have rope climbs. The alternative will be 3ea since arm ring climbs.

For the clean and jerk fast singles are appropriate for today.