Friday 08/04/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

3rds:

:30 bike/ski

3 plank to downdog

3 bootstrappers

3 air squat

3 wide air squat

3 narrow squat

3 rds:

:30 bike/ski

3 prone a/w/y

3 cuban press

3 deadlift

3 shrug

3 high pull

3 muscle snatch

barbell cycling

Metcon (Time)

For Time

100 Power Snatch (75/55)

*Every minute, including 0:00, complete 15 Air Squats

RX+ 95/65

Time cap: 14 minutes
Stimulus:

You should be getting 10+ reps per minute. Squats should take 15-20 seconds.

Strength/Accessory

4 rounds for quality:

100 ft Bottoms up kettlebell carry

10ea leaning lateral raise