Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2rds:

–30 Plyo Skier

–:25 sec ea Bent knee side plank

–8 Forearm Plank to Downdog

–8 Sumo Inchworm

–50 Alternating Toe Taps

–15 Supra Front Raise

–8ea Crossbody Dumbbell Clean

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Hang Muscle Clean

–5 Front Squat

–5 Good Morning

Box Jump Specific Warm Up 2x:

–16 Tippy Toe Walks

–8 Calf Raises w/ 3 sec pause

–4 Alt Box Step Up

–4 Alt Box Step Up jump down

–4 Box Jump Step Down

Hang Power Clean Specific Warm Up 1x:

from high hang:

–3 stand

–3 shrug

–3 high pull

–3 muscle

from hang:

–3 stand

–3 shrug

–3 high pull

–3 muscle

from tall:

–3 drops w/ pause

from high hang:

–3 power cleans w/ pause

from hang:

–3 Power Clean w/ pause

Weightlifting

Hang Power Clean

Hang Power Clean 1×1

10 mins to build to a heavy rep. Using this as a primer for the wod.

Metcon

Metcon (Time)

5 rounds for time of:

20 Box Jumps, 24/20 in

10 Hang Power Cleans, 155/105 lbs

Time Cap: 12min
Stimulus:

Find a consistent pace on the box jumps. With the hang power cleans being a bit heavier breaking these up into 2 sets is ok.