Tuesday 05/23/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Row 150m – drive only (straight arm)

* at catch elbows need to touch knees – hips are behind shoulders

*as you begin the drive hips stay behind shouldersthen shoulders stack over hips

10 inchworm

10 roll over v-sit

10 alt step ups

Row 150m

*50m straight leg

*50m straight leg + half slide

*50 m reg

Banded 7’s

Banded pec opener – ovhd snatch grip

quadruped to crab

Burgener Warm-Up

3 of each

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Burgener Skill Transfer

3 of each

Snatch Push Press

Overhead Squat

Heaving Snatch Balance

Drop Snatch

Snatch Balance

with barbell –

3 High Hang Snatch

*power

*land in power – ride it down

*full squat

3 Hang Snatch

*power

*land in power – ride it down

*full squat

3 Snatch

*power

*land in power – ride it down

*full squat

Weightlifting

Snatch

Heavy Single – 15 min

* Rest as needed between sets *

Metcon (Time)

For Time:

30/24 Calorie Row

30 Reverse Burpee

30/24 Calorie Row

24 Box Jump Overs (30/24)

30/24 Calorie Row

18 Up/Down Box Get Overs (34/30)

Time Cap: 12 min
Stimulus:

Finishing the row 1:30-2:00.