The Port – NCMETCON
Warm-up
3 Rounds
10 Banded Good Morning
10 Banded Dislocates
10 Pull-Aparts
AMRAP X6
12 KBS
3e Push-up rotations
6 Scorpions
Strength
A1: Bench Press (9-7-7-5)
*Build to a Heavy set of 5. Reps 4 & 5 of the final set should be very challenging.
A2: Ring Rows (5-8 Muscle Up Ring Rows)
Burn Strength
4 SETS
A1: 8e SA DB Bench
A2: :20 – :30 top of Ring Row Hold
A3: 10e Plank Banded Row
Workout
3 ROUNDS FOR TIME
15 Hand Release Push-Ups
25 Power Snatches (75/55)|(65/45)
200m “Recovery Run”
Burn WOD
3 ROUNDS FOR TIME
15 DB Floor Press
25 alt. DB Snatches
200m “Recovery Run”
