Monday – 1/25

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

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