Saturday 12/02/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 bike/ski/row

:30 sec deadhang

10ea shoulder series

10 ring rows

3 position hip flexor

10 straight leg sit-ups

:30 sec lat active

10ea shoulder series

10 lat pull-ups

:30 sec quadruped

10 alt v-ups

PVC:

pass through

around the world

Behind the neck Press

snatch deadlift

shurg

highpull

muscle

tall drops

Barbell:

shrug

highpull

muscle

tall drop

power snatch

Metcon (No Measure)

Teams of 2: you go – i go full rounds

5 Sets (each)

150m/100m Row

7 power snatch (95/65)

5 Sets (each)

150m/100m Ski

10 GHD/V-ups

5 Sets (each)

450/300m Bike

7/5 strict pull-ups