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The Port
Warm-up
PVC Snatch Warm-Up and Mobility
Strength
1 Hang Power Snatch + 2 OHS (12-15 Min to Build to a Heavy Set)
Workout
EMOM X 24:
Min 1: 20/15 Cal Row
Min 2: 7 Overhead Squats*
Min 3: ME Rope Climbs
Min 4: Rest
*Weight is Athlete’s Choice
Score is total # of Rope Climbs
Scot
