First day of PortBurn. Interested in what it is all about? Come check it out at 8am.
Coach Lunny’s birthday was yesterday, did you wish her a Happy Birthday?
Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port snatch warm-up
Focus on for ROM in the squat and proper positioning in the hang
Strength
Weightlifting complex – 1 squat snatch + 1 hang squat snatch + 1 OHS
Such a great time to really drill in each piece of the complex and therefore transition it to the workout. Try to look back and connect it to what we have been working on in the past. We have really tried to emphasize the importance of learning to be comfortable in the bottom of the squat snatch, which will obviously help you in the OHS. But that might not be your weakness. What is and how are you going to get better at it today?
WOD
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4 min AMRAP
10 OHS (115/75#)(95/65#)
10 T2B
Rest 2:00
4 min AMRAP
8 hang squat snatch
10 T2B
Rest 2:00
4 min AMRAP
6 squat snatch
10 T2B
The movement gets more dynamic but the reps go down so people can focus on each rep. It is a medium weight barbell for most and will prove to provide a few challenges as you move through the AMRAP’s. Thinking about scaling this WOD, you have two options. If the ROM is there, keep the weight lighter and force yourself to complete it as written. But if your limitation is ROM, scale the OHS to front squats and the snatches to cleans.
