The Port
Warm-up
AMRAP 5:
10 Narrow Stance Squats
5 Push-ups to Down Dog
10 Jump Squats
5e Single Leg V-Ups
+
1 Rounds with an empty barbell or a WB (Burn):
8 Deadlifts
8 Front Squats
8 Strict Press
8 Power Cleans
8 Thrusters
Strength
Clean + Hang Clean + Thruster Complex
EMOM X 6:
25 Double Unders +
1 Clean Complex
Clean Complex = 1 Power Clean + 1 Hang Power Clean + 1 Thruster
More of a technique/positional focus foryour lifting session today. Building to something that feels “moderate,” with good form.
WOD
AMRAP 3:
12 Pistol Squats or 24 Air Squats
12 V-Ups
12 Power Cleans (95/65)(75/55)
ME Thrusters in time remaining
Rest 1:00 X 5 Rounds
Burn WOD
Every 5:30 X 4 Rounds:
500/450m Row
15 Jump Squats
15e Mountain Climbers
15 KBS
10e SA Push Press
No built-in rest for this one, so make sure you get at least 1:00 during each 5:30 running clock!
Burn Strength
Post-WOD “Cash-Out”
4 Rounds:
14t Plank DB Pull-Throughs
14 Banded High-Pulls
