SSCOlyClub – Sat, Jun 10
Steamboat Strength and Conditioning – SSCOlyClub
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Warm Up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep:
– Burgener snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
** full details in coach notes **
Strength
Snatch (9 Rounds for weight)
9 Sets: 3-3-3-2-2-2-1-1-1
3 Snatch @ 6/10 RPE
3 Snatch @ 6/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 7/10 RPE
2 Snatch @ 7/10 RPE
2 Snatch @ 7/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8/10 RPE
Clean & Jerk (8 Rounds for weight)
8 Sets: 2-2-2-1-1-1-1-1
2 Clean and jerk @ 6/10 RPE
2 Clean and jerk @ 6/10 RPE
2 Clean and jerk @ 6/10 RPE
1 Clean and jerk @ 7/10 RPE
1 Clean and jerk @ 7/10 RPE
1 Clean and jerk @ 8/10 RPE
1 Clean and jerk @ 8/10 RPE
1 Clean and jerk @ 8/10 RPE