The Port
Warm-up
2 Rounds:
10 Plate Upright Rows
10 Bus Drivers
10 Plate Hug Good Mornings
10 Plate Ground to Overhead
10 Plate Overhead Squats
Strength
CFP snatch complex 4 (1S+1SB+1OHS) (12 Minutes to Build to a Moderate-Heavy Complex)
1 snatch + 1 snatch balance + 1 OHS
Burn Strength
EMOM X 12:
Min 1: 20 *light* Banded Pull Aparts
Min 2: 10 Banded Upright Row
Min 3: 16 Plank Reaches
Workout
5 Rounds:
6 Burpees Over The Bar
3 Power Snatch (135/95)
6 Burpees Over the Bar
3 Power Snatch
Rest 1:00 between rounds.
Burn WOD
5 Rounds:
6 Burpees to a Plate
6 Plate Ground to Overhead
6 Burpees to a Plate
6 Plate Ground to Overhead
Rest 1:00 Between Rounds.
Becky
