Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

warming – 2 x:

5 up downs

20 mountain climbers – cross body

20 plank shoulder taps

barbell prep – 2x:

3 deadlift

3 muscle

3 press

3 good morning

movement prep- 2x:

Partner Banded Run 60m

10 sec deadhang + 10 sec lat active + 5 lat pullups

7 strict knee raise

1 lay to stand rope climb

movement prime- 2x:

5 clean and jerk – empty barbell (add weight 2nd rd)

Run 60m

1 half rope climb

3 burpees

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Women’s RX: 105#

Time Cap: 30min

Stimulus:

We are going to do this partner in a you go I go way.