Thursday 07/27/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike 2 min

5 reach to sky touch toes

foam roll calves

foam roll behind knee

foam roll hamstring

foam roll shins

5 reach to sky touch toes

10 knee circles

15 toe lifts

10 calf raises

4ea lateral box step up

4 box jumps

4 lateral box jump overs

bike 1:00

hip opener series on box

5 progressive bootstrappers

10 squats

10 deadlift

5 mu clean

10 elbow punches

5 front squats

bike :30

banded lat stretch + ir/er

10 plank to downdog – straight arm

10 plank to downdog – forearm

5 deadlift

3 muscle clean

3 strict press

3 push press

3 thrusters

3 squat clean thrusters

Metcon (Time)

For Time:

27 Box Jump Overs (24/20)

21 Clean and Jerks (95/65)

15 Squat Cleans (135/95)

9 Squat Clean Thrusters (165/110)

Time cap: 12 minutes

rx+:squat clean thruster (185/125)