SSCOlyClub – Mon, Jun 19

Steamboat Strength and Conditioning – SSCOlyClub

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Warm Up (No Measure)

1. Crossover Symmetry or Banded 7’s

2. Mayhem Hip Halo Activation

3. Barbell Prep:

– Burgener snatch warm-up

– Snatch skill transfer exercises

– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Movement Prep (Checkmark)

3 Sets

14 Kettlebell Goblet Hold Cossack Squat (7 each leg)

10 Seated Barbell Good Mornings (add weight from last week)

20 Landmine Twists

Pause Snatch Balance (5 Rounds for weight)

5 Sets: 3 Reps

3 Pause Snatch Balance @ 6.5/10 RPE

3 Pause Snatch Balance @ 6.5/10 RPE

3 Pause Snatch Balance @ 7.5/10 RPE

3 Pause Snatch Balance @ 7.5/10 RPE

3 Pause Snatch Balance @ 7.5/10 RPE

Pause Hang Power Snatch INTO Overhead Squat (5 Rounds for weight)

5 Sets: 3 Reps

3x (Pause Hang Power Snatch STRAIGHT INTO overhead squat) @ 5.5/10 RPE

3x (Pause Hang Power Snatch STRAIGHT INTO overhead squat) @ 6/10 RPE

3x (Pause Hang Power Snatch STRAIGHT INTO overhead squat) @ 6.5/10 RPE

3x (Pause Hang Power Snatch STRAIGHT INTO overhead squat) @ 6.5/10 RPE

3x (Pause Hang Power Snatch STRAIGHT INTO overhead squat) @ 6.5/10 RPE

*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.

Snatch Pull + Snatch + Snatch High Pull + Snatch (5 Rounds for weight)

5 Sets: 4 Reps

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE

OPTIONAL: Accessory Work (Checkmark)

3 Sets

15 4in Hand Release Deficit Push-ups

10 Plank Pike Ups on Rower

100ft Single arm KB Overhead Waiter Walks (Hold another kb in the front rack position) (switch at the 50ft mark)