Tuesday 12/05/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski :45

supine – lacrosse ball around shoulder blades

lacrosse ball in hip flexors

lacrosse ball knees

bike/ski :45

3rds:

10 forearm plank to downdog

10ea knee circles

10 alt box step ups

pausing clean deadlift

shrug

highpull

muscle

footwork drills

tall drops

high hang power clean

hang power clean

power clean

Metcon (Time)

For Time:

1-3-5-7-5-3-1

Power Cleans (185/125)

2-6-10-14-10-6-2

Box Jump Overs (30/24)

Time Cap: 12min

RX+(205/145)

Accessory

3-4 Rounds for Quality:

10ea SA Russian Kettlebell Swings – building

10 Snow Angel Raise @ light weight