Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 2x:

–10 Bent Knee Side Plank + Rotation

–3 Floating Bear Hold + Rotation

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Snatch Press

–10 Prone PVC Pass Thru

–10 Prone PVC Snatch Press

–10 PVC Overhead Squat (on coach’s call)

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Burgener Snatch 1x:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Snatch

–3 Snatch – working down in squat

–3 Snatch Balance – working down in squat

–3 Hang Power Snatch + Ovhd Squat

–3 Squat Snatch

–1 Hang Power Snatch + 1 Snatch

Chest to Bar Pull Up Specific Warm Up 1x:

–:10 sec deadhang/:10 sec lat active/10 Lat Pull ups

–8 Kip Swing – start small work to big

–3 Kip Swing + 1 Pull Ups x 2

–3 Kip Swing + 1 Pull Up + 1 Chest to Bar Pull Up x 2

Weightlifting

Hang Power Snatch + Snatch

1 Hang Power Snatch + 1 Snatch

Using this time as a primer for the metcon and to work on skill of the snatch. Find a “perfect” heavy single for the day in 10-15 mins.

Metcon

Metcon (Time)

21-15-9 reps, for time of:

Squat Snatch, 95/65 lbs

Chest-to-bar Pull-up

Time Cap: 7 min
Stimulus:

Snatch should be a light weight that you can comfortably cycle multiple reps at a time. Both Snatch and CTB will be broken up into multiple sets.