Monday 09/11/2023
Steamboat Strength and Conditioning – SSCMetcon
“9/11” (Time)
FOR TIME
2001m Run*
11 Box Jumps (24/20)
11 Thrusters (115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row
RX+(30/24)|(155/105)
**Athletes may start with either the run or the row and finish the workout with the other.
Warmup
2rds:
:30 row/ski
banded 7’s
:40 deadhang
10ea shoulder flexion/abduction/extension
2rds:
:15 handstand hold
10 little hops + 10 big hops
4 alt box step ups (box jumps)
2rds:
3 deadlift
3 muscle clean
3 front squat
3 strict press
3 push press
3 push jerk
2rds:
3 kip swings
3 kipping pull-ups (3 ctb)
3 kipping hanging knee raise (3 ttb)
3 handstand negatives