SSCMetcon – Sat, Feb 4
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Dynamic Warm Up;
3RDS
50′ ea lateral shuffle
50′ alt high kick
50′ spider man lunge
50′ bear crawl
Then;
:20 Deadhang
:20ea S. Arm OH DB Hold
6 Alt. Step Ups
12 Alt. Plank Shoulder Taps
:20 Active Hang
5ea S. Arm DB Strict Press
10 Little Hops + 1 Box Jump (x3)
5ea S. Arm DB Bent Over Row
5 Deadlift
3 Deadlift Shrug
3 Deadlift High Pull
10 Kip Swings
5 Tall Clean Drop
5 Kip Swings + 5 Kipping Knee Raises
3 Pause Power Cleans (above knee, down)
3 Power Cleans
3 Kip Swings + 1 TTB (x2)
Metcon
Teams of 3,
P1- completing reps
P2- accumulating calories on the ski erg
P3- rest
AMRAP 35:00
50 Toes to Bar
50 DB Push Press (50/35)
50 Box Jumps
50 Alt. Plank DB Rows
10 Power Cleans (225/155)
Split work as desired