Friday 04/21/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

10 ea PVC lat crossover

10 ea PVC pec opener

10 ea PVC behind the back IR/ER

10 PVC Pass Throughs

10 PVC Around the Worlds

Burgener Skill Transfer

3 of each

Snatch Push Press

Overhead Squat

Heaving Snatch Balance

Drop Snatch

Snatch Balance

Strength

Snatch Push Press + Snatch Balance

2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets

12 minutes – work up in weight

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Time Cap: 8 min

Stimulus:

you can work on some tap and go at the start then move to quick singles. Everyone will be power snatching this so choose a weight that is appropriate for that.