The Port
Warm-up
Coach-led Dynamic Warm-up
+ Banded Tricep and Front Rack Stretch
+ Banded Hamstring Stretch Series
+ 2 Rounds:
10 Deadlifts
10 Hang Power Cleans
10 Strict Press
Strength
Clean Complex (1 PC + 1 HPC)
3-2-2-1-1
1 rep = 1 Power Clean +
1 Hang Power Clean
All sets done unbroken.
Weight increases each round.
Burn Strength
4 Sets:
10 KB Deadlifts; slow and controlled
10 Upright Rows with a 02
pause at the top of each rep.
:40 Front Rack Hold
Rest 1:00 between rounds.
Workout
AMRAP 15:
3-6-9-12…
Power Clean
Push Jerk
Row Calories
Rounds 3, 6: (185/125)
Rounds 9, 12: (155/105)
Rounds 15, 18: (135/95)
Rounds 21+ : (115/75)
Burn WOD
AMRAP 15:
3-6-9-12…
DB Clean and Jerk L
DB Clean and Jerk R
Box Jumps
Row Calories
