Thursday 07/06/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

:30 sec ski

20 ostrich walk

8 up downs

8ea kb halos

8 snatch grip deadlift

:30 sec ski

8 touch toes

4 pause burpees

8ea kb windmill

8 snatch grip highpull

:30 sec ski

4 reach to sky touch toes

4 burpees

8ea kb bottom up floor press + ir/er

8 muscle snatch

wod prep:

2 lateral burpees

2 power snatch

2 v-ups

Strength

Bench Press

5 sets x 3 Tempo Bench Press @70% of 1RM

*Tempo = 3-second negative and 1-second pressing (contraction) portion

* Rest as needed between sets *

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*6-8” below max height for 1 rep

Metcon (2 Rounds for time)

Stars and Stripes Forever

2 sets:

3 Rounds

10 Lateral Burpees

10 Power Snatch (95/65)

10 V-Ups

-Rest Until 10:00, then begin set 2-

Time Cap: 17min
Stimulus:

Looking to finish the 3 rounds in less then 7 min giving you a 3 min rest before starting again.

Score will be the time you finished each of the 3 rounds

Weight on the barbell for snatch should be light enough to go unbroken or 2 quick sets