The Port
Warm-up
2 Rounds:
1:00 Bike
10 KB DL
10 American KBS
10 PVC Pass Throughs
10 PVC OHS
:20 Bottom of OHS Hold
+ Coach-led thoracic spine mobility.
Strength
15 Minutes to Build to a Heavy Complex of:
1 “Deep” Power Snatch
+ 2 “Deep” Hang Power Snatch
Burn Strength
A1. 3×12 DB Hammer Curls
A2. 3×8 DB Strict Press
B1. 3×20 Plate “Bus Drivers”
B2. 3×10 Plate High Pulls w/ Pause at the top
Workout
AMRAP 15:
16 Russian KBS (53/35)
16 Tuck-Ups or 10 OH Plate Sit-Ups
16/13 Cal Bike
Rest :30 Between Rounds.
Stan
