WOD 05/06/2022

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warmer;

4:00 AMRAP

:15 Ski Erg

5ea Dynamic Hip to Hamstring Lunge Rocks

10 Alt Plank Shoulder Taps

5 Air Squats

3ea Alt. Box Step Up

then;

:15 Bent Knee Hollow Hold + 5 Straight Leg Sit Ups

:20ea Bent Knee Side Plank Hold

6ea S. Arm DB High Pull

5 Deadlifts

5 Hang Muscle Cleans

:15 Straight Leg Only Hollow Hold + 10 Lemon Squeezers

7ea Bent Knee Side Plank Hinge

5ea S. Arm Bent Over Row

4 Tall Power Cleans

4 Front Squats

:15 Hollow Hold + 6 Alt. S. Leg V up

7ea Bent Knee Side Plank + Rotation

4ea Plank Rows

3 Hang Power Cleans

3 Hang Squat Cleans

then spend 5-7 minutes warming up squat clean, plank rows, and box step overs

Metcon

Metcon (No Measure)

With a partner;

26:00 AMRAP

5-3-1

Hang Squat Cleans (95/65)

Bar Facing Burpees

then;

6-4-2

Plank Rows (50/35) (ea)

DB Box Step Overs (24/20) (total)

*every 4:00 complete complete 20 synchro alternating single leg v ups
The way this workout work is that P1 will complete the entire 5-3-1 couplet of hang squat cleans and bar facing burpees. After that, P2 will complete this couplet as well. Then P1 will complete the second couplet…and so on. One partner working, one parter resting.

All work and sets should be at a weight you can do unbroken.