Wednesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY SALLY!

Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MINUTE CAP)

100m Run

6/6 SA DB Deadlift

6/6 SA DB Hang Power Clean

10 Up-Downs

Strength

Metcon (Weight)

Every 2 min x 6 SETS

2 Pausing Clean Deadlift*

+

2 High Hang Power Cleans

+

1 Hang Power Clean

*Athletes will pause :02 1-inch off the ground, :02 below the knee, :02 above the knee before finishing the movement.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 SA DB Power Cleans (R) (50/35)

10 SA DB Power Cleans (L)

15 Burpees

200m Run
Stimulus:

All movements should be done unbroken – shooting for 3-5 rounds