Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Chin-Up Grip Scap Pull-Ups

8/8 DB Swings

6 Medball Front Squats

6 Medball Push Press

Strength

Bench Press (5-5-5-5)

on a 12 min clock

5-5-5-5

working up to a heavy set of 5 for the day

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Alt. DB Hang Snatch (50/35)

15 Knees to Elbow

20 Wall Balls
Stimulus:

Alt Hang Snatches should be done unbroken every round, and Knees to Elbow broken into no more than 3 sets. Wall Balls should be broken into manageable sets