Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–200m Jog or 1min ski erg

–5 Bootstrapper

–5 High Plank to Calf Stretch

–50 Single Unders

–10 Air Squats

–6 Ring Row

–:20 sec handstand hold

1 Round:

–dead hang into lat active into kip swings

–5 muscle clean + 5 strict press

–3 power clean + 3 push press + 3 push jerk

–3 Pike Handstand Push Up

–3 Strict Handstand Push Up

Metcon

Build-the-Base – Speal 4 (Time)

For time:

Run, 1.5 mi

120 Double Unders

100 Air Squats

80 Chest-to-bar Pull-ups

60 GHD Sit-ups

40 Clean & Jerks, 115/75 lbs

20 Strict Deficit Handstand Push-ups, 4.5/3 in

Time Cap: 40 mins
3,000/2,400m ski erg