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The Port
Warm-up
2:00 Row or Ski
+ Coach-Led Mobility based on the WOD and
BB Warm-Up, Evolving in Movement and in Weight:
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict Press
8 Hang Power Cleans
8 Front Squats
8 Push Press
6 Power Cleans
6 Thrusters
6 Front Squats
+ 1 Time Through today’s complex.
Strength
1 Clean + 1 Hang Clean + 1 Thruster + 2 Front Squats (15 Min to Build to a Heavy Set)
Nice, long complex today. Cleans can be power or squat. Focus on the leg drive in your cleans, thrusters, and front squats.
Burn Strength
5 Sets:
10 Russian KBS
10 Goblet Squats
5 Vertical Jumps
Rest as needed between sets.
Workout
2 Sets
AMRAP 8:
15 Box Jump Overs (24/20)
10 C2B Pull-Ups
5 Thrusters (135/95)(115/75)
Rest 2:00. Pick up where you left off.
Anthony
