The Port
Warm-up
:30 Row
5 Inchworm Push-ups
10 Slow Scap Push-Ups
10 Down Dog Toe Touches
:30 Row
10 Good Mornings
10 Air Squats
10 Down Dog HSPU
5e Quadruped Rotations
:30 Row
+ Coach-led Port Snatch Warm-Up
Workout
Port Open 21.5 (RX)
AMRAP 12:
10 Calorie Row
5 HSPU
10 Squat Snatch*
R1: 10 @ 75/55
R2: 8 @ 95/65
R3: 6 @ 115/75
R4: 4 @ 135/95
R5: 2 @ 155/105
AMRAP Snatches at 185/125
See Scorecard for weights/movements for each division and age group.
Port Open 21.5 (Scaled)
AMRAP 12:
10 Calorie Row
5 Hand Release Push-Ups
10 Power Snatch*
R1: 10 @ 75/55
R2: 8 @ 85/60
R3: 6 @ 95/65
R4: 4 @ 105/70
R5: 2 @ 115/75
AMRAP Snatches at 125/80
See Scorecard for weights/movements for each division and age group.
Sky
