Thursday 10/05/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
Bike/Ski 3 min:
Foam Roll Lats
Lacrosse Ball
barbell front of shoulder/forearms/biceps
Banded 7’s
DB Circles
DB High Pulls
PVC- rig:
Shrug
High Pull
Muscle Snatch
Power Position
Barbell:
Shrug
High Pull
Muscle
Tall drops
Power
Cycling
Metcon (2 Rounds for time)
For Time:
200m Run/Ski
10 Power Snatch (95/65)
300m Run/Ski
6 Power Snatch (135/95)
400m Run/Ski
2 Power Snatch (155/105)
-Rest 3:00-
2 Power Snatch (155/105)
400m Run/Ski
6 Power Snatch (135/95)
300m Run/Ski
10 Power Snatch (95/65)
200m Run/Ski
Tine Cap:20min
Stimulus:
Your first set of snatch should be touch and go and completed in 1-2 sets. The second 2 sets can be fast singles