The Port
Warm-up
3 Rounds w/ 1 DB:
6e Deadlifts
6e Swings – Hang Cleans
6e Strict Press – Push Press – Push Jerk
In between each round: :45 Ring or Bar Hang
+ Coach-Led Ring Muscle-Up Drills
Skill Work
Muscle-ups (EMOM X 8)
Options for your EMOM today will be based on 1 of 3 options:
– Building Strength
– Working Technique and Efficiency
– Endurance
Workout
3 Rounds:
9 Ring Muscle-Ups
+ 2 Rounds:
12 DB Deadlifts (50/35)(40/25)
9 DB Hang Cleans
6 DB Shoulder to Overhead
Rest 2:00 Between Rounds.
This is a very aggressive RX WOD! Modify reps, weights, movements, to allow for each round to take 4-5 minutes or less
Jennifer
