Saturday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY MADIE!

Warm-up

Warm-up (No Measure)

2:00 on preferred machine

Dynamic Warm Up 2x:

–5ea High Knee Tuck + Lunge & Rotate

–10ea Walking Quad Stretch

–5ea Reverse Lunge to Opposite Heel Touch

–5 Inchworm + Push Up

Pull Ups Warm Up 2x:

:20 lat active hang

10 Scap Pull Ups

5 ring rows

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5-10 Hang Muscle Clean

–5-10 Front Squats

–5-10 Strict Press

Deadlift/ Hang Squat Clean/ Push Jerk Specific Warm-Up 1x:

–5 Deadlift

–5 Hang Squat Clean

–5 Push Jerk

then warm up to workout weight

Metcon

Metcon (No Measure)

Teams of 2; For Time

30:00 ROW for distance

P1- 8 Burpees + 6 deadlifts, 3 hang squat cleans, 1 push jerk (155/105) + 5 Strict Pull Ups

P2- Row

**switch back and forth for the 30:00