Friday 07/21/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:30 bike/ski

50 single jumprope – point your toes – squeeze your butt

Lacrosse ball back of shoulder

Supine banded serratus scoop

3 shrug

3 high pull

3 muscle

:20 overhead hold

1:00 bike/ski

30 scissor jumprope – point your toes – squeeze your butt

Lacrosse ball upper lat

Banded crossbody pull-part

2 shrug

2 high pull

2 muscle

:20 overhead hold

:30 bike/ski

5ea single leg jumprope x 4

Lacrosse ball pec

Banded behind the neck snatch grip press

1 shrug

1 high pull

1 muscle

:20 overhead hold

20 single single double

5 tall power drops

5 power snatch

20 du

Metcon (Time)

50-40-30-20-10

Double Unders

5-4-3-2-1

Power Snatch (165/110)

Time cap: 10 minutes

*if you need to squat snatch you can
Stimulus;

Another fast one for the week. You want to try and go unbroken for the double unders. Snatch will be singles

**anyone doing the throwdown should do crossovers

Accessory

3-4 rds for quality

8 alt dumbbell curl

8 dumbbell double head curl

8 dumbbell tricep press

8 dumbbell plank slide thru