The Port – NCMETCON
Warm-up
Warm-up (No Measure)
1:00 Bike
3 Rounds:
10 PVC Pass-throughs
10 PVC Back Squats – OHS
5e Windmills
1:00 Bike
+ PVC Snatch Mobility
Strength
Metcon (Weight)
EMOM X 12:
1 Snatch between 85-90%
+ Recovery Bike Ride in Time Remaining
Power or Squat today. Athlete’s choice.
Burn Strength
Metcon (Weight)
EMOM X 12:
Min 1: 12 DB Upright Rows; controlled movement.
Min 2: :30 Bus Driver’s + :30 OH Hold
Min 3: 1:00 Weighted Wall-sit
WOD
Metcon (Time)
For Time Under an 8min CAP:
20-15-10 DB Thrusters (50/35)
* 100M shuttle run or 10/8 cal AB after each set.
Paul
