Announcements
Check your email (spam/promotions folders too) tonight for info about The Port Open!
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
LAST DAY for January order to receive 40% off! More details have been emailed to you.
The Port
Warm-up
3:00 Banded Shoulder Mobility
2 Rounds:
15/12 Cal Bike
10 Burpees
5 Seated Vertical Jumps
Strength
A: Snatch (3 Snatch DL + 3 HMS + 3 BtN Press + 3 OHS w/ Pause)
3 Sets For Quality w/ Empty BB or Light Weight
B: Snatch (1 Snatch Pull + 1 Hang Snatch + 1 Snatch)
12 Min to Build to a Heavy Complex
Burn Strength
A1. 3 X 12 Plank DB Pull-Through
A2. 3 X 12e Single-Leg Hip Thrust
B1. 3 X 12 Plate Front Raises w/ Pause at the Top of Each
B2. 3 X 15 OH DB Tricep Extension
Score is Weight for A2
Workout
For Time:
15 – 12 – 9 – 6 – 3 Power Snatches (95/65)
*10 Bar-Facing Burpees after each set.
Burn WOD
5 Rounds:
15 Russian KBS
10 Burpees
5 Broad Jumps
Alex
