Monday – 11/22

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

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