Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (115/75)

Push Jerk

*Complete a 200m Run after each full set.

RX+(155/95)

Time Cap 15:00
Stimulus:

The overall goal should be to go unbroken on the DL, be smart and methodical on the PJ, and use the run to throttle up or down as needed.