Saturday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

30 Singles

20 Tippy Toe Walks

10 Calf Raises

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

–5ea Thoracic Rotation

5 Clean Grip Deadlift

5 Stand and Shrug

5 Stand, Shrug, High Pull

5 Muscle Cleans

30 Singles

20 Tippy Toe Walks

10 Calf Raises

Warm Up 1x:

–10 Glute Bridges

–10 Plank to Pike

–7 ea SA DB High Pull

–7 ea SA DB Crossbody Clean

3 Tall Clean Drops

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Metcon

Metcon (Time)

Buy In :

400m Partner Sled Push/D Ball Carry

AMRAP 22 min you go I go full rounds:

50 Double Unders

10 Power Cleans 135/95

9/6 Cal Bike Sprint

Cash Out :

400m Partner Sled Push/D Ball Carry
Stimulus:

The weight on the barbell needs to be something that you can hold onto – these need to be tap and go unbroken or 2 sets.

you and your partner will share the sled push and the dball carry.