Wednesday – 11/18

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.

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