Warm-up
Spend 2 minutes in Z1
2 rounds
10 deadlifts
10 high pulls
The Port clean warm-up
5 of every movement, at every position
Dip and drives
Dip, drive and high pulls
Muscle cleans from the high hang
Power cleans from the high hang with pause in catch
Power cleans from the hang with pause in catch
Power cleans from the floor with pause in the catch
Skill
PortFit
Power clean – Work on a challenging triple with pause in the catch position. Not TnG, drop and reset.
Build to no more than 6/10 RPE
PortBurn
4 sets
12t SA DB power clean with pause in the catch position
Option 3.
5 rounds
10 banded good mornings
10e bicep curls
10 weighted sit-ups
WOD
PortFit
6 min AMRAP
6 power cleans (115/75#)(95/65#)(75/55#)
6 burpees over the bar
40 DU’s
Rest 3:00, x2
Obviously the goal is to push the pace here but try to achieve a result that is repeatable. Getting the same score for both 6 min AMRAPs. However, maybe today we push the first one a little harder than you would normally. Let’s see how we fair at throwing to caution to the wind in the first round, recovering the best we can during the rest before getting as close to our first score as possible.
PortBurn
6 min AMRAP
6e DB hang power cleans
6 burpees over the DB
40 DU’s or mountain climbers
Rest 3:00, x2
Sub a 100m shuttle run for DU’s is no rope
Obviously the goal is to push the pace here but try to achieve a result that is repeatable. Getting the same score for both 6 min AMRAPs. However, maybe today we push the first one a little harder than you would normally. Let’s see how we fair at throwing to caution to the wind in the first round, recovering the best we can during the rest before getting as close to our first score as possible.
