SSCOlyClub – Wed, Jun 21

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 Single Arm Kettlebell Front Rack Barbell Step Ups (10 each arm)

100ft Single Arm Kettlebell Farmer Carries (heavy) (50 ft each arm)

12 Dumbbell Reverse Flies

Tall Clean + Tall Jerk + Press in Split (4 Rounds for weight)

4 Sets: 9 Reps

3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE

3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE

3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE

3 Tall Cleans + 3 Tall Jerk + 3 Press in Split @ 6/10 RPE

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

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

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

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

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

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

1 Clean Pull + 1 Clean High 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 power clean.

OPTIONAL: Accessory Work (Checkmark)

3 Sets

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

20 Dumbbell Weighted Crunches

100ft Heavy Sandbag Carry