Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Easy AMRAP x 8min:

–200 Meter Run or Row (roughly 1min)

–10 PVC Pass Thru

–15 PVC Snatch Press

–10 Plank to Downward Dog

–10 Tempo Wall Squat (tempo is :03sec up & down)

Snatch Skill 1-2xs 3ea: (using PVC)

–Down & Up

–Down & High Pull

–Down & Muscle Snatch

–Down & Power Snatch

–Down & Snatch

–Snatch Balance (to power position)

–Overhead Squat

General Barbell Warm Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Power Snatch

–5 Overhead Squats

Specific Barbell Warm Up 1x:

–3 sets of 1 Power Snatch + 1 Overhead Squat

Weightlifting

power snatch+ohs

Every 1:30 for 15 mins:

1x [ 1 Power Snatch + 1 Overhead Squat ]
adding weight each round working up to a heavy

Metcon

Metcon (AMRAP – Reps)

In 5 mins, for max reps of:

Run, 400 m

max reps in remaining time Burpees

— Rest 2 mins —

In 5 mins, for max reps of:

35/30 Bike Calories

max reps in remaining time Burpee Box Jumps

— Rest 2 mins —

In 5 mins, for max reps of:

Row, 500/400 m

max reps in remaining time Burpee Pull-ups
Stimulus:

Leave 2 min to work on burpee variations