WOD 06/30/2022

Steamboat Strength and Conditioning – SSCTeens

Warm-up

Warm-up (No Measure)

2RDS

:30 Bike

8 Inchworm

:30 Bike

10 Alt. Scorpians

:30 Bike

6ea Thoracic Rotation

:30 Bike

10 Squat Rotation

PVC Warm Up 1x:

8 PVC Pass Thru

5ea PVC Around the World

20 Alt. Rotations

5x High Hang Muscle Snatch

5x Snatch Drops

5x OHS

Barbell Warm Up 3x:

Hang Shrug

Hang High Pull

Hang Muscle Snatch

OHS

Strength

Hang Snatch + Overhead Squat (5×1+1×6)

E2MOM

1 hang power snatch + 1 overhead squat x 3
After each set complete a :10 deadhang

Metcon

Metcon (Time)

3 Rounds for Time;

1.2 KM Bike

14 Alt. DB Snatch

21 Kipping Ring Rows