Mayhem Affiliate 03/18/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

6RDS (3:00)

:20 Moderate Pace/:10 Easy Pace

Dynamic Warm Up 2x:

10 Alt. Walking Quad Stretch

10 Alt. Figure Four Stretch

10 Alt. Hamstring Scoop

10 Alt. Scorpian

10 Plank to Down Dog

1RD

5 Up Downs

5 Deadlift

:10/:10/10 Hanging Complex

4 Pause Burpee

4 Hang Muscle Clean

10 Kip Swings, building

3 Bar Facing Burpees

4 Hang Power Clean

3 Kip Swings + 1 TTB (3x)

Workout (2 Rounds for time)

3RDS ea

12-9-6

Deadlift (95/65)

Toes to Bar

3RDS ea

9-6-3

Hang Power Clean

Calories on the Ski Erg

3RDS ea

6-3-1

Bar Facing Burpees

Calories on The Bike
The way this workout flows is that you will do your entire 12-9-6 while your partner rests and then switch. Three rounds of each couplet. You’re going to get a good bit of rest so make sure that you push hard- this should be sprint pace or close to it.