Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Row

–5ea Kneeling Shoulder Taps

–10 Scap Push Up

–:10 sec deadhang

–10 Romanian Deadlift

–5 Bent Over Row

–5 Hang Muscle Clean

1 Round:

–:90sec Row

–10 Plank Rocks

–:10 sec lat active into 5 Scap pull-ups

–10 Hanging Hip Touch

–10 Romanian Deadlift

–5 Bent Over Row

–5 Hang Muscle Clean

Hand Release Push Up/ Pull Up Specific Warm Up 1x:

–4 Hand Release Push Up (from knees)

–3 Kip Swing + 1-2 Pull Ups or 5 Ring Row

–4 Hand Release Push Up (from toes or knees if needed

–3 Pull Ups or 5 Ring Row

Hand Power Clean Specific Warm Up 1x:

–5 Jump & Land (no barbell)

–3 High Hang Power Clean

–3 Power Clean

Hang Power Clean Build Up Sets 1x:

–3 Hang Power Clean @ a light weight

–3 Hang Power Clean @ a moderate weight

–3 Hang Power Clean @ workout weight

Metcon

Metcon (4 Rounds for time)

Every 5 mins for 20 mins do:

20 Hand Release Push-ups

10 Pull-ups

5 Hang Power Cleans, 205/135 lbs

10 Pull-ups

20/17 Row Calories
Stimulus:

You want to finish each round in 4 min or less. Break the push-ups and pull-ups up into 2-3 sets. Hang power cleans are intended to be heavy but still done unbroken. Row should be done in around a min.