Warm-up
2 or 3 rounds
:30 of jump rope
10 PVC good mornings
10 PVC dislocates
10 OHS
The Port snatch warm-up
Strength
PortFit
The squat snatch – complete 1 rep every 1:30 for 6 to 8 reps. Build or stay across.
PortBurn
3 to 5 rounds
20t Russian twists
15 hollow hold, banded pull-through
10e Turkish sit-ups
WOD
PortFit
7 deadlifts
6 front squats
5 S2OH
4t reverse lunges
3 thrusters
15 box jumps, step down
Spend 1:00 on AB
Rest 1:30, x3
(135/95#)(115/75#)
PortBurn
7 DB deadlifts
6 DB front squats
5 DB S2OH
4t DB reverse lunges
3 DB thrusters
15 box jumps, step down
Spend 1:00 on AB
Rest 1:30, x3
Fathom – defined as a moderate workout, but will feel like a bit of a sprint
Gear – when it’s time to go, go
Knots – the barbell movements should be done as one long complex. Unbroken. So find a weight where that is challenging, but manageable. There is a surprising number of box jumps, so this portion is where you want to make sure you maintain an intensity. The good news is that they are before the bike today, so we won’t have to worry about them not working like last week. Once you get to your bike, push the minute. You know what you can achieve, so go earn those calories.
Current – in the square
