The Port
Warm-up
3 Rounds
10 Floor Scrapers
10 Cossack Squats
10 Kip Swings
+ Evolving Barbell Warm-Up
Strength
Hang Squat Clean (Build to a heavy 2 RM)
Burn Strength
Every 2 Minutes x 5 Rounds
10 Russian KBS
10 Goblet Squats
10e Russian Twist
Workout
3 Rounds for Time:
15 Box Jump Overs
10 T2B
5 Hang Squat Cleans (185/135)
Burn WOD
3 Rounds for Time:
15 Box Jump Overs*
10 Lying Toe Touches
5e DB Hang Squat Cleans
*Has to be a jump today; box, plate, or broad jump
Matt
