Saturday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warmup 2x

–10 Scap Push Up

–6 Hand Release Push Ups

–10 Scap Pull Up

–6 Kipping Ring Row

–5 Up/Downs

–10 Alt Box Step Ups

–Air Squats

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Good Morning

–10 Deadlift

Pull Up Specific Warm Up 1x:

–8 Kip Swing

–3 Kip Swing + 1-2 Pull Ups or Jumping Pull Up

Over Under Specific Warm Up 1x:

–Have your athletes taking 3-5min to set up their over under station.

Metcon

Metcon (Time)

For time:

50 Over Unders, 24/20 in

100 Pull-ups

100 Deadlifts, 135/95 lbs

50 Over Unders, 24/20 in

Complete in teams of 2.

1 Person works at a time switching as needed. Complete all reps of an exercise before moving onto the next.

Time Cap: 20 min