The Port
Congrats to Troy Dayon our November Member in the Spotlight!
Warm-up
2 Rounds:
10e Leg Swings
10 Banded Pass-Throughs
10 Band Pull-Aparts
10 Banded Bent Over Rows
PVC or BB Snatch Warm-Up
Strength
Snatch complex
1 Power Snatch + 1 Hang Squat Snatch
Start Moderate and stay across or build towards Moderate-Heavy with no misses
Burn Strength
Every 3:00 X 4 Sets:
10 Plate Front Raises
10e Bus Drivers
:30 OH Hold
Workout
Opt.1: “Meet Amanda at the Bar”
9 – 7 – 5
Squat Snatch (135/95)(95/65)
Bar Muscle-Up
Opt.2: “Power Up Amanda”
12 – 9 – 6
Power Snatch (115/75)(75/55)
Burpee C2B
Opt.3: “Amanda does Cardio”
15 – 12 – 9
DB Snatches (total)
Jumping Pull-Ups or Ring Rows Burpees
Ashley
