The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2:00 Bike
+ Coach-led Dynamic Warm-up with a focus on hamstrings, hips, and ankles.
+ Evolving Warm-up with empty BB or KB:
8 Deadlifts
8 Hang Power Cleans
8 Front Squats
6 Clean Pulls
6 High Hang Squat Cleans
4 Squat Cleans
+ 1 set of today’s Strength Complex
Strength
Strength Complex
1 Deadlift +
1 Hang Squat Clean +
1 Front Squat +
1 Squat Clean
15 minutes to build up to a
heavy TnG complex.
Burn Strength
BURN: Metcon (Weight)
EMOM X 12:
1: 6 KB SDL + 6 RKBS + 6 Goblet Squats
2: 8 Strict Hanging Knee Tucks
Workout
Metcon (4 Rounds for reps)
4 Rounds
AMRAP 3:
50 Double-Unders
5 Hang Squat Cleans (185/135)(135/95)
ME Bike Cals in time remaining
Rest 1:30 Between Rounds
Burn WOD
BURN: Metcon (4 Rounds for reps)
4 Rounds
AMRAP 3:
6 Burpee Plate Hops
10t DB Hang Squat Cleans
6 Burpee Plate Hops
ME Bike Cals in time remaining
Rest 1:30 Between Round
