Friday 04/07/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

low back lat work

low back smash

hip opener on the wall

banded 7’s

Burgener Skill Transfer

3 of each

Snatch Push Press

Overhead Squat

Heaving Snatch Balance

Drop Snatch

Snatch Balance

Workout Prep

3 sets:

3 Thrusters (build in weight)

Set 1: 10 Lat Pullups + 5 kip swings +3Pull Ups

Set 2: 3 Chest to bar

Set 3 2 Bar Muscle Ups

Strength

Snatch Push Press + Snatch Balance

10 Minutes of Practice

– Stay light and focus on form

Metcon (Time)

AMRAP 1:00

10 Thrusters (115/80)

Max Reps Bar Muscle Ups

-Rest 1 Minute between sets-

*Complete Sets until you get to 30 Bar Muscle Ups

Time cap: 16 minutes
Stimulus:

You need to choose a weight on the thrusters that you can go unbroken every round. Shoot for 3-5 bmu or some form of hard pulling motion each round.