The Port
Warm-up
Banded Shoulder Openers and Warm-Up
AMRAP 5:
8 Cal Bike
4 Burpee “Tall Jumps”
12 Russian KBS
+ Barbell Cycling Warm-Up while Burn gets ready and right into their strength EMOM.
Strength
Clean and Jerk (EMOM X 5: 5 TnG Reps (Across))
If last week went well, you’re looking to increase in weight this week. If things felt a little heavy and weren’t super smooth last week, stay there or go down and perfect your technique first!
Burn Strength
EMOM X 12:
Evens: 12 Russian KBS
Odds: 16 Plank Up-Downs
Score is KB weight.
Workout
For Time:
21 Cal Bike
21 T2B
21 Shoulder to Overhead (95/65)(75/55)
Rest 1:30
15 Cal Bike
15 T2B
15 Shoulder to Overhead (115/75)(95/65)
Rest 1:00
9 Cal Bike
9 T2B
9 Shoulder to Overhead (135/95)(105/75)
Burn WOD
AMRAP 11:
15/12 Cal Bike
15 DB Push Press
15 Sit-Ups
:30 Rest
Troy F.
