WOD 12/17/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3RDS

6 Calories Bike/Ski

20 Tippy Toe Steps

3 Sumo Inchworm + Scorpion

2RDS

8 Alt Plank Shoulder Tap

8 Scap Push Up

5 Wormy Push Ups

6 Alt. Step Ups

2RDS

3 Box Jumps

6 Clean Grip Deadlifts with a pause in the hang (on the way up and down)

6 Tall Power Clean Drops

4 Hang Power Clean with a pause in the catch

Strength

Hang Power Clean (6×2)

Every 2:00 for 12:00 perform 2 hang power cleans working up in weight each round

Metcon

Metcon (No Measure)

20:00 AMRAP with a partner, you go- i go

3 Push Ups

6 Box Jumps

9 Plate Ground to Overhead (35/25)

12 Sit Ups

RX+ wear a weight vest

*partner 1 completes an entire round while partner 2 rests, then rest
Nothing major here to focus on. Just move fast and have fun- it’s been a long week!