Announcements
Thanks for participating in the Nate WOD Challenge! Donations are accepted until March 4th.
https://support.onesummit.org/fundraiser/3660359
Register for the OH Athlete Workshop – https://docs.google.com/forms/d/e/1FAIpQLSc0R_BPW4PR2cZtKYM4pMtJJb2LZ-AJQbrveQ8ANpJNVasrxw/viewform
Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
The Port – PortLift
Warm-up
Warm-up (No Measure)
30sec. Each Tricep. Stretch
30sec. Each Side Couch Stretch
2×10 sec. Partner Thoracic Stretch
2x
10 each Monster Walks
10 Banded Pass Throughs
10 Banded Front Raise + Pull Apart
10 Banded Pressed
Barbell
5 Sn. Grip Deadlift
3 each Pos. Pulls
5 BTN Press
5 OHS
1 Power + 1 Squat Snatch each position
Strength
A: Low Hang Snatch + OHS (Every 90sec. for 10 sets: 70-90% )
Hang below the knee
B: Low Hang Clean + Jerk (Every 2min. for 8 sets: 70-90% )
Hang below the knee
