Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Foam Roll:

:90sec per side Foam Roll Lats

2min Foam Roll T-Spine

2xs:

10 PVC Pass Thru

10 PVC Around the World

10 Overhead Band Pull Apart

5 Snatch Deadlift

5 Muscle Snatch

5 Snatch Press

PVC or Barbell Warm Up 1x:

5 Snatch Shrug

5 Snatch High Pull

5 Muscle Snatch

3 Snatch Drop (2″)

3 Snatch Drop (6″)

3 Snatch Drop (below parallel)

Barbell Specific Warm-Up 1x:

3 Snatch Balance

3 Heaving Snatch Balance

3 High Hang Snatch

3 Hang Snatch

3 Snatch

Weightlifting

Snatch

(RX) Snatch 3-3-3-2-2-2-1-1-1

Scaled Option 2:

1 Snatch Pull + 1 Muscle Snatch + 1 Power Snatch

2-2-2-2-2-1-1-1-1

Accessory

Warm-up (No Measure)

Accessory Lifts:

Every 3min x 2sets:

15ea Single Leg Deadlift

Every 2min x 3 sets:

15-20 Weighted Sit Up

Finisher:

Band Pull Aparts: Accumulate 50-75 reps