Friday 06/16/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
2 rds:
:30 ski
:15 sec deadhang
:15 sec handstand hold
:15 sec bottom squat hold
2 rds:
:30 bike
5 air squats
5 jumping pull-ups
5 empty bar deadlift
Strength
Deadlift
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
* Rest as needed between sets *
*superset with strict handstand pushups
Strict Handstand Push up
5 Sets:
50-60% reps of max reps unbroken
-Record your total reps-
Metcon (AMRAP – Rounds and Reps)
Teams of 2
15:00 AMRAP
1200m Partner Run
Max rounds in the time remaining:
10 Alternating Strict Pull Ups
20 Alternating Box Jumps (30/24)
20 Alternating Wall Ball (20/14)
Stimulus:
Looking to get 4+ rds.