The Port
Warm-up
3 Rounds:
:30 Row/ :10 Rest
:30 Jump Rope/ :10 Rest
+
2 Rounds:
5e Unweighted Single-Leg RDL
10 PVC Upright Rows
5 PVC Scarecrows
10 Good Mornings
+
PVC Snatch Warm-Up
Strength
Snatch Complex (1SGDL + 1 HS + 1 HS)
In 12 minutes, work through 4 light-
moderate sets of the following complex:
1 Snatch Grip Deadlift
+ 1 Hang Power Snatch (above knee)
+ 1 Hang Power Snatch (below knee)
Burn Strength
4 Sets:
A1. 8e Single-Leg RDL
A2. 10 Standing Plate External Rotations; done with 2.5/5lb plates.
Both movements done slow and controlled.
WOD
4 Rounds:
500/400m Row
15 Power Snatches*
35 Double-Unders
Rest 1:00 between rounds.
R1: 15 (95/65) (75/55)
R2: 12 (115/75) (95/65)
R3: 9 (135/95) (115/75)
R4: 6 (155/105) (135/95)
Score is total time.
Burn WOD
4 Rounds:
500/400m Row
16t alt. DB Snatches
32 Lateral Plate Hops
Rest 1:00 between rounds.
Ty
