Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–200m Run
–10 PVC Pass Thru
–10 PVC Around the World
–10 PVC Good Morning
–10 Reverse Grip PVC Pass Thru
–10 Ragdoll
–10 Scap Push Up
–5 T-Push Up
1 Round:
–200m Run
–:30sec Banded Pass Thru
–:30sec Band Pull Aparts
–10 Banded Scap Push Up
–5 Hand Release Push Ups
General Barbell or PVC Warm Up 1x:
–3-5 Snatch Low Pull
–3-5 Snatch High Pull
–3-5 Muscle Snatch
–3-5 Snatch Push Press
–3-5 Snatch Balance (power position)
Weightlifting
Power Snatch (1×1)
Take 15 minutes to find a heavy single
no misses
take a lift every 90 sec to 2 min
Metcon
SQT (Time)
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 120 m (4x 30 m)
Time Cap: 6 min
Stimulus:
Clearly the intent for todays wod is to power snatch, but it is completely fine if you decide clean and jerk would be better for you, either way your shoulders should be primed for the overhead movement. This wod is supposed to be fast – if you have to break up the shoulder to overhead – take a very quick rest and get back onto the barbell.