Warm-up
Spend 2 minutes in Z1
Then, The Port clean warm-up
5 of every movement, at every position
Dip and drives
Dip, drive and high pulls
Muscle cleans from the high hang
Power cleans from the high hang with pause in catch
Power cleans from the hang with pause in catch
Full power cleans from the mid shin with pause in catch
CF Strength
Power clean – work on technique and warm up for 10 minutes
CF WOD
5 min AMRAP
12/10 cals AB
8 power cleans (115/75#)(96/65#)
Rest 2:00
5 min AMRAP
12/10 cals AB
6 power cleans (135/95#)(115/75#)
Rest 2:00
12/10 cals AB
4 power cleans (155/105#)(135/95#)
Rest 2:00
12/10 cals AB
2 power cleans (175/115#)(155/105#)
Intended stimulus – a true test of power clean capacity. Even though these weights might not be the best choice for you, nailing down what weights might be should be done during the strength portion of todays programming. The weights should start off in the moderate side of the light end of the scale and should end in the moderate side of the heavy end of the scale. The barbells should never be “light” or “heavy” they should always be manageable, but they need to get heavier and heaver as the AMRAP’s continue. Percentage wise think about the first mini workout being with in the 40 to 50% range, while the last barbell should be between 60 to 70% range. Being able to move them with purple each round is key. Even though you might go to singles in the second, third and forth AMRAP, taking too much rest between reps because the bar is too heavy is the kiss of death today. Be smart and do you homework.
“The who fail to plan, plan to fail.”
