SSCMetcon – Wed, Feb 7

Steamboat Strength and Conditioning – SSCMetcon

Lifestyle Challenge Week 4

No screen time 30min before bed – this includes phone/tv/computer/kindle…anything that gives off blue light

Warm-up (No Measure)

Partner warmup:

Partner 1

:40 sec ski erg – easy

Partner 2

:20 ostrich walk/:20 hamstring scoop

Partner 1

:30 sec ski erg – moderate

Partner 2

plank to downdog

Partner 1

:20 sec ski erg – sprint

Partner 2

v-sit rollovers

Barbell:

hang shurg

hang highpull

hang muscle

tall drops

hang power snatch

2x:

7 deadlift

7ea beyond range dead stop kbs

Wod Prep:

3 hang power snatch

10 little hops

10 big hops

4 alt box step up

3 hang power snatch – add weight

4 box jumps – low

2 box jumps – high

Strength

Deadlift

5 sets x 3 Deadlifts @80% of Heavy Single

* Complete a set on the 2 minutes *

Metcon (AMRAP – Rounds and Reps)

Freedom (RX’d)

7:00 AMRAP

7 Hang Power Snatch (95/65)

7 Box Jump Overs (30/24)
Stimulus:

Looking get about a round a minute to a minute 15 – its gonna be tough. Choose a weight on the barbell that you can do each set unbroken. Rest between movements.