Warm-up
Spend 2 minutes in Z1
Then, 1 round
10 tempo deadlifts
10 tempo strict press
Coach led clean warm-up
Strength
PortFit
Clean and jerk – build in the time domains below
Every :30 for 6 reps
Add weight
Every :45 for 5 reps
Add weight
Every 1:00 for 4 reps
*build between each, stay across during each EMOM
PortBurn
3 to 5 rounds
10 DB RDL’s
10 double DB step-ups
20 feet anchored sit-ups
WOD
PortFit
21.15.9
Clean and jerks (115/75#)
Dips
PortBurn
30.20.10
SA DB hang clean and jerks (total)
Box dips w/DB’s
Fathom – a moderate workout in length, but shorter than normal
Gear – all go, no brakes
Knots – you might have to be a little cautious when planning your reps and sets, but this should be nothing short of a full send
Current – set up dips in your box if you cannot complete 45 of them, no bands today
