SSCMetcon – Fri, Dec 29

Steamboat Strength and Conditioning – SSCMetcon

Meditation Challenge

DISCOVER

Warm Up (No Measure)

2 rds:

:30 sec bike

5 inchworm

5 progressive bootstrappers

5 air squats

2 rds:

:30 sec ski

10 alt childs pose straight arm lifts

5ea thread the needle

10 forearm plank to downdog

down shrug

down high pull

down muscle clean

strict press

tall drops

high hang power clean

push press

push jerk

high hang power clean + push jerk

Weightlifting

High Hang Power Clean + Push Jerk (Weight)

Every Minute (10:00)

3 High Hang Power Clean + Push Jerk

– building but staying pretty light

**the focus of todays lifting is keeping an upright chest in the high hang power clean

Metcon (Time)

50-40-30-20-10

Wall Balls (20/14)

Abmat Sit-ups

Time cap: 15 minutes