Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers

MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar

MIN 3 – :25 Inch Worms / :25 Good Mornings

MIN 4 – 10 Elbow Punches + 10 Strict Press

MIN 5 – :25 High Skips / :25 Jumping Jacks

MIN 6 – 10 Kipping Swings + Active Hang on Bar

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

2 Power Clean

+

2 Hang Power Clean

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

12 Toes to Bar

6 Power Clean (95/65)

6 Hang Power Clean

RX+ (125/85)

Time Cap: 20 min
Stimulus:

800m Run should be 4:00-4:30, so athletes should scale the distance if needed here. Power Cleans into Hang Power Cleans should be challenging, but unbroken. 5 Rounds should take between 10-15 min, with a 20 min cap on the whole workout.