SSCMetcon – Fri, Jan 12

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

5 up/downs

:30 sec dead hang

10ea shoulder series

5 burpees

:30 sec lat active

10ea shoulder series

10 air squats

10 kip swings

5 hip pops on the floor

10 PVC front Squats

5 hand release kip swings

3 kipping pullups

10 PVC Overhead Squats

5 barbell back squats – empty bar

5 jump squats

5 barbell back squats – light weight

5 jumps squats

Strength

Back Squat

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Metcon (Time)

30 Pull-ups

30 Back Squats (95/65)

30 Burpees

-Rest 1:00-

20 Chest to Bar

20 Front Squats (115/80)

20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups

10 Overhead Squats (135/95)

10 Bar Facing Burpees

Time cap: 17 minutes