SSCOlyClub – Mon, Jun 26

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 (No Measure)

3 Sets

14 Double Dumbbell Lateral Box Step Overs (7 each leg)

10 Barbell Good Mornings

20 Weighted Russian Twists

Snatch Balance (5 Rounds for weight)

5 Sets: 3-3-3-2-2

3 Snatch Balance @ 6.5/10 RPE

3 Snatch Balance @ 7/10 RPE

3 Snatch Balance @ 8/10 RPE

2 Snatch Balance @ 8.5/10 RPE

2 Snatch Balance @ 8.5/10 RPE

Pause Power Snatch INTO Overhead Squat (4 Rounds for weight)

4 Sets: 3-2-1-1

3x Pause Power Snatch STRAIGHT INTO Overhead Squat @ 7/10 RPE

2x Pause Power Snatch STRAIGHT INTO Overhead Squat @ 7.5/10 RPE

1x Pause Power Snatch STRAIGHT INTO Overhead Squat @ 7.5/10 RPE

1x Pause Power Snatch STRAIGHT INTO Overhead Squat @ 7.5/10 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 Deadlift + Snatch Pull + Snatch (4 Rounds for weight)

4 Sets: 3 Reps

1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Snatch @ 6/10 RPE

1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE

1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Snatch @ 7/10 RPE

1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Snatch @ 7/10 RPE

OPTIONAL: Accessory Work (Checkmark)

3 Sets

5 Dumbbell Renegade Row (Push-up + Right Arm Row + Push-up + Left Arm Row = 1 rep)

10 Wall Ball Throw Sit Ups

50 ft Double Kettlebell Overhead Waiter Walk + :30 Handstand Hold