The Port – NCMETCON
Warm-up
Warm-up (No Measure)
4:00 Dynamic Mobility
+ 2 Rounds
:30 Bike
5 Deadlifts
5 High Hang Shrugs
5 High Hang Muscle Cleans
5 Low Hang Power Cleans
Skill
Metcon (Weight)
5 SETS FOR QUALITY
3-Position Squat Clean*
*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean
-Keep Weight Light to Moderate
-Focus on Form
Burn Strength
Metcon (Weight)
EMOM X 12
1- 14 KB SDLHP
2- 14 KB Goblet Squats
3- :40 Hollow Hold
Workout
Metcon (AMRAP – Reps)
AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
8/6 AB Cal
-Rest 1:00-
AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)|(115/75)
8/6 AB Cal
-Rest 1:00-
AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)|(115/75)*
*Every time you drop the bar perform 5 Burpees Over the Bar.
Burn WOD
Metcon (AMRAP – Reps)
AMRAP X 5 MINUTES
5e DB Hang Squat Cleans
8/6 Cal Bike
-Rest 1:00-
AMRAP X 5 MINUTES
5e DB Hang Squat Clean
8/6 Cal Bike
-Rest 1:00-
AMRAP X 5 MINUTES
ME SA Devil’s Press*
*After every 10 reps,
complete 8/6 cals on the bike.
