Friday 05/05/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

row/ski 1:00 straight arm

10 reach to the sky touch your toes

10 up dog to childs pose

7 ea kb dl

row/ski 1:00 straight leg

10 quick inchworms

10 alt scorpion

7 ea kb swing

row/ski 1:00

10 plank to downdog

10 swimmers

7 ea kb snatch

PVC:

pass thrus

around the world

behind the neck snatch grip squat

behind the neck snatch grip press

1/4 ovhd squat

1/2 ovhd squat

full ovhd squat

5 behind the neck snatch grip push press

5 snatch balance

1 behind the neck snatch grip push press

1 snatch balance

2x

Strength

Snatch Push Press + Snatch Balance

10-15 Minutes

5 working sets: 1 Snatch Push Press + 1 Snatch Balance

Metcon (2 Rounds for time)

For Time:

50 Burpees

75 KB Hang Power Snatch (35/25)

rest 3 min

Row 1000m

Time Cap: 18 min
Stimulus:

Steady pace on the burpees and the snatch. Push it on the rower. Split the kb snatch up however you want