The Port – NCMETCON
Warm-up
2:00 Row +
3 Rounds:
8 DL
8 Bent Over Rows
8 Hang Cleans
8 Strict Press
*Burn sub. barbell for 1 DB
Strength
EMOM X 6:
1 Clean and Jerk
Building each minute to the
weight you are planning to use in
the workout.
Workout
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Burn WOD
Metcon (Weight)
On a 14 min running clock…
Accumulate as many row calories
as possible. Every 2:00, including 0:00,
complete:
5e DB Hang Clean and Jerks
Right into…
Cash-Out:
4 rounds:
8e DB Bent Over Rows
:30 Side Plank each side
