Friday 09/15/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike/Ski 2:00

:45 sec deadhang

12 shoulder flexion

12 shoulder abduction

12 shoulder extension

:45 sec lat active hang

10 kip swings

10 alt v-ups

10 little hops

10 big hops

6 alt box steps

5 kipping knee raise

5 kipping straight leg raise

4 box jumps

4 dragon flags

4 ttb

3 pause snatch grip deadlift (knee, high hang)

3 muscle from high hang

3 muscle from knee

3 muscle from mid shin

5 behind the neck press

5 air squats (pvc on back)

5 waiter squats

5 overhead squats

5 snatch balance

5 sotts press

with barbell:

3 power from high hang

3 power from knee

3 power from mid shin

3 behind the neck push press

3 overhead squat

3 snatch balance

Weightlifting

Snatch

10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

Metcon (AMRAP – Rounds and Reps)

Turkey Challenge Online Qualifier 23.3

Complete 10 rounds, for time:

3 Hang power snatches

7 Toes to bar

11 Box jumps

Time cap: 16 minutes

RX (135/95)

open and masters (105/70)