Saturday 08/12/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

row/bike 1:00

lat/tricep rig stretch – short lever

5 elbow up dog + elbow down dog + elbow pike

row/bike 1:00

lat/tricep rig stretch – long lever

5 up dog + down dog + pike

3 deadlift

3 shrug

3 high pull

3 muscle

handstand hold

3 db deadlift

3 db swing

3 db clean

3 db press

3 db snatch

Metcon (AMRAP – Rounds)

Teams of 2

15:00min AMRAP

200/175m Row – each

7 Power Cleans (135/95)

Handstand Hold

*one person does the cleans the other holds handstand then switch

1 min rest

15:00min AMRAP

10/8 cal Bike – each

8 Alt Db Snatch (50/35)

Barbell Front Rack Hold (135/95)

*one person does the db snatch the other holds front rack