The Port
Warm-up
2:00 Row (Increase pace every :30)
+
EMOM X 8 (:45 work/:15 transition)
Min 1: Air Squats
Min 2: Push-up to Pike
Min 3: Cossack Squats
Min 4: Plate G2OH
PreWOD
12-9-6
Unbroken Power Snatches
Rest as needed between sets. Build in weight each round. Choose something challenging but do-able to stay unbroken.
Burn Strength
3 Sets:
10 Plate High Pulls
20 Plate Bus Drivers
10 OH Plate Sit-Ups
WOD
AMRAP 21:
7 Power Snatches (115/75)|(75/55)
14 Wall Balls (20/14)|(14/10)
21/16 Cal Row
Burn WOD
AMRAP 21:
7e alt. DB Snatches
14 Wall Balls (20/14)|(14/10)
21/16 Calorie Row
Optional Finisher
3 Sets:
Strict Pull-up Cluster X 3 (Rest :10 between)*
12 Zottoman Curls
1:00 Weighted Plank Hold
*Choose a number you can do 3 sets of in a row (Example: 2.2.2)
Kelly
