SSCMetcon – Sat, Sep 17

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

400m SLOW JOG

2RDS, quickly

8 Cat Cow

5ea S. Leg Lying Leg Swing

7 Plank to Down Dog

1 Deadlift + 1 Hang Muscle Clean + 1 Strict Press (x4)

2RDS, quickly

8 Alt. Hip Wipers + FWD Lean

6ea BIG Leg Swings (standing)

5ea S. Arm Plank to Down dog

1 Deadlift + 1 Tall Power Clean + 1 Push Press (x4)

1RD

:20 Bike @85%

:20 Ski @85%

1 “Slow to the Hip then explode” Hang Power Clean + 1 “Slow to the forehead then explode” Push Jerk (x4)

Metcon

Metcon (No Measure)

With a Partner, alternating rounds

AMRAP 40:00

P1- :90 Bike + 1 Barbell Complex

P2- rest

*switch

P1- :90 Ski + 1 Barbell Complex

P2- rest

*switch

*Barbell complex today;

1 Deadlift

1 Hang Power Clean

1 Deadlift

1 Hang Power Clean

1 Push Jerk
Keep in mind that you and your partner will get roughly 20+ rounds accumluated during the fourty minutes. This means you need to be prepared to do your barbell complex potentially 10 different times. The weight should be challenging but sustainble.