The Port
Warm-up
Dynamic Mobility Drills in Place
AMRAP 5:
8 Cal Bike
4 Burpee “Tall” Jumps
12 Russian KBS
Strength
Clean and Jerk – EMOM X 5: 5 TnG Reps (Across)
We will build in weight on this over the next few weeks, so make sure this first week is very movement and technique focused! A starting point; perfect reps.
Burn Strength
EMOM X 12:
Evens: 12 Russian KBS
Odds: 12 DB Push Press
Score is KB weight
Workout
5 Rounds For Reps:
:30 Bike
:30 Power Cleans (115/80)(95/65)
:30 Double Unders
1:00 Rest
Burn WOD
5 Rounds For Reps:
:30 Bike
:30 Slam Balls
:30 Slam Ball Toe Touches
1:00 Rest
Paul
