The Port – NCMETCON
Warm-up
Warm-up (No Measure)
AMRAP X6:
8 RKBS
6 Burpees
12 Step-ups – Box Jumps
10t Plank arm reaches
+ PVC Mobility and Snatch Warm-up
Strength
Snatch Complex (1S+1OHS+1HS+1OHS) (EMOM X 8)
1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS
Power snatches today.
Build in weight or stay across
and work technique.
Burn Strength
Metcon (Weight)
EMOM X 10:
Min 1: 8 Russian Swings +
8 Goblet Squats
Min 2: :40 Plank with arm reach
Workout
Metcon (5 Rounds for time)
5 Rounds:
8 Burpee Box Jumps
12 OH Lunges Right Arm
8 Burpee Box Jumps
12 OH Lunges Left Arm
Rest 1:00 between rounds.
