The Port
Warm-up
2 Sets:
1:00 Row
10t alt. Lunges with PVC Pass Through
10 PVC Back Squats
10 PVC BtN Presses
10 Cossack Squats
+ PVC OHS Mobility
Strength
A. EMOM X 4
2 Snatch High Pulls + 1 Power Snatch + 1 Snatch Balance + 2 OHS (Empty BB)
B. EMOM X 8
1 Power Snatch + 2 OHS (Building)
Burn Strength
EMOM X 6
8 Plate G2OH + 8t OH Lunges
EMOM X 6
:20 Seated OH Plate Hold + 10 Controlled Russian Twists
Workout
AMRAP 12:
6 Overhead Squats (135/95)(95/65)
15/12 Cal Row
Burn WOD
AMRAP 12:
12t DB Hang Snatches (6 each arm)
12t Single DB Squats (6 each arm)
12/10 Cal Row
Stan, Welvy, JP, Banks, and Matt
