Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Easy AMRAP x 10 minutes:

–50 Single Unders

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Snatch Press

–10 Scap Push Up

–10 Plank Shoulder Taps

–10 Band Pull Aparts

Snatch Drop Progression 1x: (using PVC pipe)

–3-5 Snatch Drop to a quarter squat

–3-5 Snatch Drop to parallel

–3-5 Snatch Drop to a full squat

Burgener Snatch 1x: (using PVC pipe)

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Snatch

–3 Snatch Drop 2″”

–3 Snatch Balance

–3 Hang Power Snatch

Power Snatch Specific Warm-Up 1x:

–3-5 Power Snatch

Strength

Power Snatch (1×1)

Power Snatch 1×1

15 mins to find your 1RM for the day.

Metcon

Metcon (Time)

For time:

Run, 1 mi

Farmer Carry, 53/35 lbs, 400 m

Front Rack Carry, 53/35 lbs, 200 m

Overhead Carry, 53/35 lbs, 100 m

Wear a 20/14 lb vest on the run but NOT the carries if you’re looking for an added challenge.

Goal: Sub 20 min