Warm-up
Spend 2 min in Z1
Then, PVC mobility as a class
The Port Snatch warm-up
Skill
PortFit
Hang power snatch – complete reps with a :03 pause in the hang position. Work on a challenging triple.
Build to no more than 6/10 RPE in no more than 5 sets
Not a find a 3RM strength session. That doesn’t even mean you are allowed to “see where you are at”. That means you will not be failing any of these hang cleans. Not even close. Take pride in each rep. Hold the position for a full :03 and really try to feel quality movement as you get acclimated with the olympic lifts.
PortBurn
4 sets
15 banded high pulls
15 banded sumo deadlifts
5 to 10 under the fence push-ups
WOD
PortFit
14 min AMRAP
8 power snatches (95/65#)(75/55#)(65/55#)
400m run
Every time you pick up the bar, we should look to go unbroken. That means the weight should be light enough for that to take place. Do not put weight on and see how it goes. Even if you walk away thinking that you put too little on the bar, you are still going to get a great workout. This is our first time doing TnG olympic lifts from the floor, so stay focused on good movement.
PortBurn
14 min AMRAP
16 KBS
400m run
American swings, all the way overhead. Go a little light with the KB today.
