Wednesday 08/09/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

20 tippy toe walks

20 heel walks

50 singles

20 walking quad stretch

10 up/dog to childs pose

20 alt childs pose straight arm lifts

10 calf raises

10 sl calf raises

50 singles

20 walking figure 4

10 inchworm

15 forearm plank to downdog

with barbell:

3 pause clean grip deadlift (mid shin, knee, high hang)

3 muscle from high hang

3 muscle from knee

3 muscle from mid shin

3 front squats

with barbell:

3 pause clean grip deadlift (mid shin, knee, high hang)

3 tall clean drops

3 power from high hang

3 power from knee

3 power from mid shin

3 squat cleans

3 strict press

3 push press

3 push jerk

3 split jerk

Weightlifting

Clean and Jerk

1RM Clean and Jerk

Metcon (Time)

7 rounds

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders

Time cap: 16 minutes