Friday, October 23rd 2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

5 min bike/row

then

:20 sec hollow hold

:20 sec arch hold

2x

then

3 clean grip deadlift

3 muscle clean

3 strict press

3 snatch grip deadlift

3 muscle snatch

3 clean grip deadlift

3 power clean

3 push press

3 snatch grip deadlift

3 power snatch

Gymnastics

Metcon (No Measure)

EMOM 10minutes

Odd: Hollow body lat pull down hold

Even: 6-10 Strict Pull-ups

Metcon

Metcon (No Measure)

EMOM 8minutes

6 Bar facing Burpee + 6 TTB

Rest 3minutes

EMOM 8minutes

8 Ground to OH (75/55) + 2 Bar Muscle-ups

Cool down

relax and chat 2-3 minutes

Kneeling tricep stretch

Kneeling delt stretch

Seated shoulder extension stretch

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