The Port
Warm-up
2:00 Bike
+ 2 Rounds:
10 PVC Pass-throughs
10 PVC OHS
:20 Bottom of OHS Hold
5e Spiderman Rotations
+ 1 Rounds w/ an empty BB or PVC:
5 Snatch Grip DL
5 Snatch High Pulls
5 Hang Muscle Snatch
5 BtN Push Press
5 OHS
Strength
Snatch EMOM; evolving.
EMOM X 3:
2 Snatch Grip Deadlifts +
2 Hang Power Snatch +
2 OHS
EMOM X 4:
1 Snatch Grip Deadlift +
1 Hang Power Snatch +
1 OHS
EMOM X 5:
1 Squat Snatch
OR
1 Power Snatch + 1 OHS
Build throughout OR pick a weight and stay across at each EMOM.
Burn Strength
EMOM X12:
1: 10 Plate DL + 10 Plate Bent Over Rows
2: 10 Plate High Pulls + 10 Plate Bus Drivers
3: 3 Slow and Controlled Wall-Squats
Workout
AMRAP 15:
12/10 Cal Bike
9 Bar Facing Burpees
6 Power Snatches (135/95)(115/75)
Burn WOD
AMRAP 15:
12/10 Cal Bike
10 Burpee Touches
12t alt. DB Snatches
