Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

7 Banded Good Mornings

7 Barbell Strict Press (1331)

7 Barbell Deadlift (1331)

7 Yoga Push-ups

25’ Bear Crawl Forward/Backward

Strength

Deadlift (8-8-8-8)

Build up to a heavy set of 8

superset this with a max set of pull-ups – your choice of strict, kipping, butterfly

.

Workout

“EVEREST” (Time)

FOR TIME

3-6-9-12-15-12-9-6-3

Push Jerk (115/75)

Cal Row
12:00 min time Cap

***we are using DB’s for PJ today. (50/35)

Stimulus: Try to keep all sets unbroken on the Push Jerks, made breaking on the 12’s and 15’s. The Row should be quick.