SSC Metcon- Sat, Mar 11

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

LONG and HEAVY workout today so we are warming up QUICK. Get to class early if you need to do more.

1 Inchworm + 3 Plank to Downdog + 1 Up Down + 1 Burpee (x4)

3 Deadlift + 3 Hang Power Clean + 3 Back Squat (x3)

10 Little Hops + 10 Big Hops + 4 Alt. Step Ups (x2)

5 Box Jumps (x1)

then spend 8-10 minutes working up each barbell towards workout weight

***1st warm up your back squat in the rack, then put the bar on the floor and warm up hang power clean, then finish by warming to your deadlift so that it’s set up for the workout

Workout (Time)

0:00-15:00

1200/1000m Ski Erg

AMRAP- You go, I go

3 Deadlift (265/185)

3 Wall Walk

15:00-30:00

1200/1000m Ski Erg

AMRAP- You go, I go

3 Back Squat (225/155) (from the rack)

3 Burpee Box Jump Over (30/24)

30:00-45:00

1200/1000m Ski Erg

AMRAP- You go, I go

3 Hang Power Clean (155/105)

3 Strict Chin Up
Split the ski erg as desired, this piece should take no longer than 4-5 minutes max. Then, alternate full rounds during the AMRAP.