Wednesday 06/28/2023

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

bike/ski 1:00min

5 inchworm + scorpion

5 bootstrappers

10 elbow plank to downdog

bully stretch

– shoulder

– elbow

– press position

bike/ski 1:00min

5 deadlift

5 muscle clean

5 front squats

3 squat cleans

bench press set up

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85%

*rest as needed between sets

*superset with high box jumps

5 sets of 3 High Box Jumps

*4-6” below max height for 1 rep

Mayhem Affiliate version of 2023 Semifinals Workout 3

RX
10-8-6-4-2
Deadlifts (225/155)
Dumbbell bench presses (50s/35s)
Squat cleans (135/95)

RX+
10-9-8-7-6-5-4-3-2-1
Deadlifts (275/185)
Dumbbell bench presses (70s/50s)
Squat cleans (135/95)

Time cap: 12:00
Stimulus:

Looking for reps to be unbroken – squat cleans will be quick singles.