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Blog
Nov
27
2022

SSCMetcon – Mon, Nov 28

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

3 rds:

5 Inchworm

5 up downs

5 Bootstrappers + reach

5 Air Squats

5 Plank to Downdog

5 Plate Ground to Overhead

DB Progression:

right then left –

3 db dl

3 db clean

3 db squat

3 db press

3 db thruster

3 db muscle snatch

2 db alt mu snatch – change at floor

2 db alt mu snatch – change in air

2 db alt power snatch

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
Time Cap: 13min

Stimulus:

This is a new girl named wod.  For the burpees try to finish them up in :90.  Snatches and thrusters should be completed in 3 sets or less.

Accessory Work

3 sets:

4 KB Turkish get-ups/arm

8 KB windmills/arm