The Port
Warm-up
2 Rounds:
10 Bootstrap Squats
:20 Bottom of Squat Rotations
:30 Burpees
+ 2 Rounds w/ a thin band:
10 Good Mornings
10 Front Raise + Pull-Aparts
10 Upright Rows
10 Strict Press
+ Coach-Led Clean and Jerk Warm-Up for those continuing on with the C+J Complex.
Strength
Clean + Clean + Front Squat + Jerk (15-18 min to Build to a Heavy Complex)
Athlete’s Choice.
Power or Squat. Push or Split.
You may drop and reset after the first clean.
Burn Strength
A: Wall Sit (:40 on / 1:00 off X 4 Rounds)
Wall-Sit or Wall-Sit March
B: 2 Sets
21- 15 – 9
Empty Barbell Upright Rows
Empty Barbell Strict Press
Rest as little as possible between rounds and movements but rest 3 min between sets.
Workout
For Time Under a 10 min CAP:
12-10-8-6-4-2
Thrusters (95/65)(75/55)
Burpee Box Jump Overs (24/20)
Burn WOD
5 Rounds For Time:
8 Burpee Plate Hops
12 DB Thrusters
8 Sit-Ups
Bridget
