Monday 10/30/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Lacrosse ball shoulder blades
Lacrosse ball upper lats
Hollow arch on wall
Ballerina
:40 sec deadhang
15 shoulder flexion
2x 1 deadlift+1 shrug+1 highpull+1 muscle + pause strict press
:40 sec lat active
15 shoulder abduction
2x 1 tall drop + 1 high hang power clean + 1 hang power clean + 1 power clean + 1 push press
:40 sec deadhang/lat active
15 shoulder extension
2 power clean and jerk -reset
2 power clean and jerk – rebound
ttb warmup:
5 kip swings
5 kipping knee raise – to hip
5 kipping knee raise – to armpit
1 kip swing + 1 kip to hip + 1 kip to armpit + 1 ttb
1 kip swing + 1 kip to hip + 1 kip to armpit + 2 ttb
Metcon (Time)
AURELIA’s DEATH
45 min amrap:
teams of 2:
get as many reps of each in whatever order you want
bike
row
wall balls
JKJKJKJK…THE REAL WOD IS BELOW 
Teams of 3
10 rounds or time
You go I go full rounds
3 Clean and Jerks (155/105)
6 TTB
max calorie ski
**so one person starts on the ski, one person on the movements, one person resting
everyone rotates at the same time
Time cap: 30min
Score will be time finished and calories on the ski