The Port
Warm-up
2:00 in Z1
+ 3 Rounds w/ a BB or 2 Light DB’s:
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
Leg Swings + Arm Circles
Spiderman
Tabletop Thoracic Spine Openers
Swimmers
Strength
Power Clean and Push Jerk (5RM TnG)
15 Minutes to Build to a Moderate-Heavy 5 Rep TnG Power Clean and Jerk
Burn Strength
EMOM X 14
Evens: 3 DB Deadlifts + 3 DB Hang Power Cleans + 3 DB S2OH
Odds: 10/8 Cal Bike
Workout
10 Clean and Jerks (95/65)
8 Clean and Jerks (115/80)
6 Clean and Jerks (135/95)
4 Clean and Jerks (155/105)
2 Clean and Jerks (185/125)
Before each set of clean and jerks complete:
12/10 Cal Bike
8 Burpees Over the Bar
Burn WOD
16 – 14 – 12- 10 – 8
KB SDLHP
In between each set of Sumo Deadlift High Pulls complete:
10 Burpee Step-Ups
Lauren
