The Port
Warm-up
“Roxanne” Warm-Up
+
PVC Shoulder Warm-Up and Mobility
Strength
Snatch EMOM x 9; Building.
Choose 1 of 3 Options for your EMOM:
A. 1 Hang Power Snatch + 1 Snatch Balance
B. 1 Hang Power Snatch + 1 OHS
C. 2 Hang Power Snatches w/ a :02 pause in the catch position.
Burn Strength
EMOM X 12:
Min 1: :30 Side Plank L + 8 Side Plank Lifts
Min 2: :30 Side Plank R + 8 Side Plank Lifts
Min 3: 12 Bent Over Barbell Rows (supinated grip)
WOD
Partner WOD
2 Rounds Each:
10 Power Snatches (75/55)(65/45)
10 OtB Burpees
Then, 50 V-Ups (split however)
2 Rounds Each:
8 Power Snatches (95/65)(75/55)
8 OtB Burpees
Then, 40 V-Ups
2 Rounds Each:
6 Power Snatches (115/75)(95/65)
6 OtB Burpees
Then, 30 V-Ups
Modification Options:
Power Cleans or Plate Ground to OH
Tuck-Ups or Sit-Ups
Burpees Plate Hops
