Monday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY JOE!

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

12/10 Cal Bike

10 Kip Swings

8 Knees to Chest

6/6 Single DB Deadlifts

4 Alt. Single DB Hang Muscle Clean

Workout

Metcon (Time)

FOR TIME

25 Toes to Bar

25 DB Hang Power Cleans (50/35)

50/40 Cal Bike

50 DB Hang Power Cleans

50 Toes to Bar

50/40 Cal Bike

25 DB Hang Power Cleans

25 Toes to Bar

Time Cap 25:00
Stimulus:

Long chipper type triplet of high volume DB Power Cleans at a moderate weight. Try to finish hang cleans in 1-2 for the 25’s and 2-4 for the 50. Toes to Bar is where this workout slows down. Aim to complete these in sets of 5’s at a minimum to start. The bike is a steady and challenging effort, think 85% effort.