The Port
Warm-up
10 Hang to High Hang Deadlifts
10 Barbell Shrugs
10 Strict Press
10 Lateral Jumps Over Bar
* Add a little weight
8 Clean Pulls
8 Hang Power Cleans
8 Push Press
8 Lateral Jumps Over the Bar
+ Add a little weight
6 Power Cleans
6 Push Jerkrs
6 Lateral Jumps Over the Bar
+ Banded elbow and wrist mobility
*Burn SUB KB DL, KB Swing, KB Strict Press
Strength
Every 2:00 X 6 Rounds:
3 Tng Power Clean and Push Jerks or Power Snatches
*Athlete’s choice today. Start light-moderate and build each round towards something heavy for the day.
Burn Strength
Every 2:00 X 6 Rounds:
8 DB Suitcase Hold Jump Squats
8 DB Swings
8 DB Push Press
Workout
Partner WOD:
AMRAP 5:
50/46/42 Cal Bike
36 Lateral Jumps Over the Bar
ME Hang Cleans in Time Remaining
Rest 2:00 X 3 Rounds.
Athletes choose weight on the bar. Score is total weight lifted.
Burn WOD
AMRAP 5:
25/20 Cals on any machine
20 Lateral Jumps or Lateral Step-Overs
20 Russian KB Swings
ME Cals in time remaining
Rest 2:00 X 3 Rounds
Banks
