The Port
Warm-up
AMRAP 5:
5 Ring Rows
5 Foot-Assisted Ring Dips
5 Snatch Grip Deadlifts
5 Snatch Grip BTN Presses
+ Coach-led Barbell Warm-Up and Mobility
Strength
A1: Overhead Squat (1 Power Snatch + 3 Tempo OHS (3111) )
15 Minutes to work through 5 working sets; Building or Across
In between sets of OHS, choose one of the following options to complete:
Option 1: 1 Strict Ring Pull-Up + 2 Ring Kip
Swings + 1 Kipping Ring Muscle-Up
Option 2: 5 Ring Row Muscle-Ups (low rings)
Workout
Pick your Poison!
A. 4 Rounds for Time:
6 Ring MU
12 OHS (115/75)
B. 8 Rounds for Time:
3 Ring MU
6 OHS (115/75)
C. 6 Rounds for Time:
6 Pull
6 Push
8 Front Squats (115/75)
Meg
