Announcements
Sign Up for our first annual Port Golf Tournament!
https://forms.gle/GZvKHh9bC4SyWikM6
The Port
Warm-up
10/8 Cal Bike
5 Deadlifts
5 Hang Muscle Cleans
5e Elbow Punches
5 Front Squats
10/8 Cal Bike
5 Muscle Cleans
5 Hang Power Cleans w/ :03 Pause at Catch
5 Front Squats
10/8 Cal Bike
2 Sets:
1 Power Clean + 3 Front Squats
Strength
Clean Complex w/Front Squats (1C+3FSqTs) (E:90 X 6 Sets)
1 Power Clean + 3 Front Squats
Build to a Heavy Set for the day
Workout
Cash-In:
50/40 Cal Bike Cash-In
Right Into..
12 – 9 – 6 Squats*
*10/8 Cal Bike After Each Set.
Athlete’s choice on squat variation and weight.
Back Squat: (185/135)
Front Squat: (155/105)
Overhead Squat: (135/95)
Picca and Chuck
