03/06/2021

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2RDS

10 PVC Pass Through (in power position)

10 PVC Around the World

10 PVC Cuban Press

10 PVC Behind the Neck Snatch Grip Push Press

MOBILITY

5 REPS of Inchworm Flow:

-3 Bounce

-Walk Out

-Scorpian/Scorpian

-Up Dog + Twist/Twist

-Down Dog + 3 Pumps

-Childs Pose Lat March (2ea)

-Sumo Squat

-Hips Up

REPEAT

2RDS

5 Med Ball Deadlift

5 Med Ball Front Squat

5 Med Ball Push Press

5 Up Downs

1:00 Wrist Stretching

1RD

5 Snatch Deadlift

4 Snatch Shrug

3 Snatch High Pull

3 Muscle Snatch

2 Power Snatch

Metcon

Metcon (Time)

With a partner, For time:

42 Wall Balls, 20/14 lbs

42 Power Snatches, 75/55 lbs

14 Bar Facing Burpees

36 Wall Balls, 20/14 lbs

36 Power Snatches, 75/55 lbs

14 Bar Facing Burpees

30 Wall Balls, 20/14 lbs

30 Power Snatches, 75/55 lbs

14 Bar Facing Burpees

24 Wall Balls, 20/14 lbs

24 Power Snatches, 75/55 lbs

14 Bar Facing Burpees

18 Wall Balls, 20/14 lbs

18 Power Snatches, 75/55 lbs

14 Bar Facing Burpees

12 Wall Balls, 20/14 lbs

12 Power Snatches, 75/55 lbs

14 Bar Facing Burpees

6 Wall Balls, 20/14 lbs

6 Power Snatches, 75/55 lbs

14 Bar Facing Burpees

30:00 CAP