The Port
Last day to order Fall Gear! Don’t forget 🙂
Warm-up
3:00 With a Monster Band
– Monster Walk Each Way
– Banded Glute Bridges
3 Rounds, Evolving 10-8-6:
Deadlift
Hang Muscle Clean – Power Clean
Strict Press – Push Press – Push Jerk/Split Jerk
Strength
Clean and Jerk (2 Rep Power Clean and Jerk – Drop and Reset)
15 Min to Build to a Heavy Double for the day
“THE CALI BEAR”
Every :30 for 20 Min (40 Reps)
1 Power Clean & Jerk (225/155)|(155/105)
Burn WOD
AMRAP 16:
500/450m Row
16t SA DB Hang Clean and Jerks
14t DB Goblet Reverse Lunges
12t Plank DB Pull-Throughs
Cool Down
Spend 5:00 Easy on a Bike +
1:00 Couch Stretch
1:00 Wall Hamstring Stretch
:30 Iron Cross Each Side
Alleem
