SSCOlyClub – Wed, Jun 28

Steamboat Strength and Conditioning – SSCOlyClub

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Warm Up (No Measure)

1. Crossover Symmetry or Banded 7’s

2. Mayhem Hip Halo Activation

3. Barbell Prep

Burgener clean warm-up

Front squat skill transfer exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

Movement Prep (No Measure)

3 Sets

10 Double Kettlebell Front Rack Step-ups

100ft HEAVY Single Arm Kettlebell Farmer Carries (50 ft each arm)

10 Supinated Grip Barbell Rows

Tall Clean + Tall Jerk + Jerk Balance + Press In Split (4 Rounds for weight)

4 Sets: 12 Reps

3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE

3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE

3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE

3 Tall Cleans + 3 Tall Jerk + 3 Jerk Balance + 3 Press in Split @ 6/10 RPE

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk (5 Rounds for weight)

5 Sets: 5-5-5-4-4

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE

OPTIONAL: Accessory Work (Checkmark)

3 Sets

3 Turkish Get-ups (each arm)

10 Weighted Hanging Knee Raises

100ft Heavy Sandbag Carry (perform 1 Squat every 20 ft) (total of 5 Squats)