SSCOlyClub – Wed, Jun 14

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 clean warm-up

Front squat skill transfer exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

Movement Prep (Checkmark)

3 Sets

20 Front Rack Barbell Step Ups

14 Single Arm Kettlebell Snatches (7 each arm)

10 Dumbbell Lateral Arm Raises

Strength

Muscle Clean + Tall Clean (4 Rounds for weight)

4 Sets: 6 Reps

3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE

3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE

3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE

3 Muscle Clean + 3 Tall Power Cleans @ 6/10 RPE

Clean Pull + Clean + Push Jerk + Split Jerk (5 Rounds for weight)

5 Sets: 6-6-6-4-4

1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

*Preferably not cycled. Reset between clean pulls & cleans.

**As the weight gets heavier, you will eliminate the additional clean pull + clean

Accessory

OPTIONAL: Accessory Work (Checkmark)

3 Sets

1 Turkish Get Up + 3 Kettlebell Windmill (3 each arm)

15 Dumbbell Weighted Crunches

:60 Heavy Sandbag Hold