The Port – NCMETCON
Warm-up
Warm-up (No Measure)
15 Pulls on the Rower
10 PVC Pass Throughs
10 PVC Back Squats
10 Pulls on the Rower
10 PVC Pass Throughs
10 PVC OHS
5 Pulls on the Rower
5 Sitting to Standing Rope Climbs
Strength
Snatch Complex (1SS+1HSS+2OHS)
On a 15 min clock:
Build to a moderate-heavy set of
the following complex:
1 Squat Snatch +
1 Hang Squat Snatch +
2 OHS
Burn Strength
Metcon (Weight)
Every 3:00 X 5 Rounds
For Quality Movement
15/12 Cal Ski
10 DB Deadlifts
:20 Each Side Crossbody Hold*
*One DB in the suitcase position, the other DB held overhead
Workout
Metcon (3 Rounds for reps)
AMRAP 5:
500m Row
10 Squat Snatches (155/105)(115/75)
ME Sitting to Standing Rope Climbs in Time Remaining
Rest 2:00 X 3 Rounds
Burn WOD
Metcon (3 Rounds for reps)
AMRAP 5:
500m Row
10t DB Snatches
10t DB Goblet Squats
ME Ring Rows in Time Remaining
Rest 2:00 X 3 Rounds
