Monday 08/07/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Ski 1:00 min:

10 Plank to downdog

Banded 7’s

Bike 1:00 min:

2 position thoracic squat on rig

banded monster walks/lateral walks

with PVC:

3 pause snatch grip deadlift (knee, high hang)

3 muscle from mid shin

3 muscle from knee

3 muscle from high hang

3 overhead squat

3 sotts press

with barbell:

3 pause snatch grip deadlift (knee, high hang)

3 power from mid shin

3 power from knee

3 power from high hang

3 overhead squat

3 sotts press

power snatch + overhead squat

squat snatch

Weightlifting

Snatch

1RM Squat Snatch OR 1RM Power Snatch

* rest as needed between lifts *

Power Snatch

1RM Squat Snatch OR 1RM Power Snatch

* rest as needed between lifts *

Metcon (Time)

18-15-12-9-6-3

Sumo deadlift high pulls (95/65)

Box Jump Overs (24/20)

Time cap: 12 minutes
Stimulus:

Looking to go unbroken or 2 quick set for the sdhp.