Warm-up
2 rounds
10 deadlifts
10 front squats
10 strict press
Then, clean and jerk warm-up
5 dip, drives, high pulls
5 high hang muscle cleans
5 high hang power cleans
5 hang power cleans
5 push presses
5 power cleans
5 push jerks
PortFit
Skill
Clean and jerk – review movement cues and warm up to the weight you plan on ending the WOD with
WOD
5 rounds
3 power clean and jerks
10t DB step-ups
25/20 cals row
Rest 2:00
**build every round in the clean and jerk
PortBurn
Strength
4 rounds
15 banded pull throughs
15 banded presses
15 banded dips
*set up band under a box for both presses and dips
WOD
5 rounds
10t DB hang clean and jerks
10t DB step-ups
25/20 cals row
Rest 2:00
Fathom – looking to be almost a 1:1 work to rest ratio
Gear – because you are going to get almost the same amount of rest as you are working, you should really push these intervals. Go hard.
Knots – The weight on the bar should start at a lighter weight, but something you still find challenging. You do not need to make them touch and go, but you cannot lose intensity because you are taking too much rest between lifts. Move some heavy weight, but move it well. Once you are done with your 3rd lift, really push the pace on the step-ups and row.
Current – Set your box up with some intent.
