The Port
Warm-up
AMRAP 5:
8/6 Cal Bike
3e Spiderman Lunge w/ Rotation
3 Double Push-Ups Over the Bar Burpees
+ Full-Body Mobility Flow
BB Warm-Up:
5 Deadlifts
5 Hang to High Hang w/ Pause at Each
5 Muscle Cleans
5 Front Squats
5 Strict Press
5 Hang Power Cleans w/ Pause at Knee
5 Tall Squat Cleans
5 Push Press + 5 Push Jerk
Strength
3 Hang Squat Cleans + 1 Push Jerk (Every :90 X 6 Rounds)
Hang Squat Cleans w/ :01 Pause at the Knee
*Start Moderate and stay across or build slightly towards Moderate-Heavy
Burn Strength
Every :90 X 6 Rounds:
8 DB RDL
8 DB Front Squats
8 DB Push Press
Workout
3 – 6 – 9 – 12 – 15
Hang Power Cleans (185/135)(155/105)
Lateral Bar Burpees
*12/10 Cal Bike After Each Set.
Burn WOD
5 Rounds:
12 Russian KBS (Heavy)
10 Burpee Plate Hops
12/10 Calorie Bike
Bailey
