The Port
Warm-up
Coach-led Full-Body Dynamic Warm-Up
+ 3 Rounds w/ a BB or PVC:
8 Deadlifts
8 High Hang Muscle Cleans
8 Strict Press
8 Back Squat
6 Power Cleans
6 Front Squats
6 Push Press
4 Squat Cleans
4 Push Jerks
4 Split Jerks
Strength
3 Position Clean Complex (E :90 X 5 Rounds; Building or Across )
3 Position Clean + 1 Push Jerk + 1 Split Jerk
Clean and Jerk (Build to a Heavy 1-Rep Squat Clean + Split Jerk )
6 minutes to build to a heavy single for the day.
Burn Strength
A.
Every 2:00 X 5 Rounds:
10 DB Front Rack Squats
10 DB Push Press
B.
3 Rounds:
:30 Hollow Hold
20t Russian Twists
1:00 Rest
WOD
AMRAP 3:
15 Hang Power Cleans (115/75)(95/65)
10 Burpee Box Jump Overs
ME Wall Walks in Time Remaining*
Rest 1:30 X 4 Rounds
*Score is # of Wall Walks each round.
Burn WOD
AMRAP 3:
15 KB SDLHP
10 Burpee Broad Jump
ME Plank Hold in Time Remaining*
Rest 1:30 X 4 Rounds
*Score is TIME in plank each round.
Bill
