Warm-up
Spend 2:00 in Z1
Then, PVC mobility as a class
The Port snatch warm-up
Strength
PortFit
EMOM for 5 minutes
1 high hang squat snatch
1 hang squat snatch
1 squat snatch
Add weight each successful round, but keep overall load to a moderate level.
PortBurn
5 rounds
10e SA DB high pulls
15 banded pull-apart complexes
20t banded rows in plank position
WOD
PortFit
6 min AMRAP
2.4.6.8.10…
Squat snatches (95/65#)(75/55#)(65/45#)
T2B
Rest 2:00, repeat
The squat snatch is hard enough with a PVC never mind with any weight. Now pair it with a particularly high skill gymnastics movement that requires a tremendous amount of should strength and endurance. You have a recipe for a pretty tough workout regardless of the weight on the bar. Be smart here and have an idea of how you want to approach the workout. Set yourself up for success.
PortBurn
6 min AMRAP
2.4.6.8.10…
DB snatches (total)
Goblet squats
Laying toe touches or T2B
Rest 2:00, repeat
