Thursday 04/06/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike:ski

bootstrapper

bottom squat hold

foam roll around knee

bottom squat hold

bike:ski

front rack hold + squat

smash tricep upper lat

front rack hold + squat

Burgener Warmup – Clean

3 of each

Down and up

Elbows high and outside

Muscle clean

Tall power cleans

Tall clean

Skill transfer exercises – clean/front squat

3 of each -From the rack

no hand front squats

Front squats

Pause front squats

1 ½ squats

In the hole squats

Finish with a 10 sec squat down to the jhook

3x High Hang Clean

-power

– power ride it down

-full squat clean

3x Hang Clean

-power

– power ride it down

-full squat clean

3x Clean

-power

– power ride it down

-full squat clean

Strength

Power Clean

8 min

3 Power Cleans x 3 sets @65-75% of 1RM Clean

* Rest 60-90 seconds between sets *

Front Squat

5-7 min

3 Front Squats x 3 sets @80% of 1RM Clean

* Rest 60-90 seconds between sets *

Metcon (Time)

Teams of 2

100 GHD’s (Or V-Ups)

30 DBall Over the Shoulder

10x50ft DBall Carry

Time Cap: 12 mn