Mayhem Affiliate 05/27/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3:00 Bike

*Every :30, sprint for 3 calories

Coaches choice foam roll t spine, lats, and calfs

3RDS

1 Hang “Deadlft”

1 Hang Shrug

1 Hang High Pull

1 Hang Muscle Snatch

1 Snatch Balance (just to power position)

:20 Top of Calf Raise Hold

20 Fast Calf Raises

then;

3 Hang Power Snatch with a :03 Pause at the hang and a :03 pause in the landing

Workout

Workout (Time)

With a partner, You go- I go

20 RFT

3 Hang Power Snatch (135/95)

5 Box Jumps (30/24)

10/7 Calorie Row
Murph is on Monday which will be long and sweaty. This workout is intended to be FAST, high intensity rounds. Move fast, push the pace.