The Port – NCMETCON
Warm-up
2:00 Bike
Into…
2 ROUNDS
5 Clean Deadlift
10 Elbow Punches
5 OH Press
5 Lunge + Lunge + Jumping Air Squat
Strength
15 minutes to find a 3RM Clean and Jerk
Power or Squat.
Push or Split.
TnG or Singles w/ no rest between.
Burn Strength
Every 3:00 X 5 Sets
*NFT but for Quality
10 DB RDL
8e Half-Kneeling Strict Press
15 Banded Pull-Aparts
Workout
FOR TIME
21-18-15*
Cal Bike
Hang Power Cleans (155/105)|(115/75)
*Cal Option = 18-15-12
-Hard Cap 12:00-
Burn WOD
FOR TIME
15-12-9-6
Cal Bike
Reverse Lunges (each leg)
Burpee Box Jumps
