Wednesday- 6/9

The Port

Warm-up

2:00 in Z1

+ 2 Rounds:
5 Inchworm Push-Ups
10 Spiderman Lunges
5e Tabletop T-Spine Rotations
:30 Keg Drill Hold

+ 2 Rounds:
5 Deadlifts
5 Hang Power Snatch
5 OHS
5 Snatch Balances

Strength

3 Rounds for Quality:
15 GHD Sit-Ups or
20 Feet-Anchored Weighted Sit-Ups
8e Windmills
50ft SA Farmer’s Carry L
50ft SA Farmer’s Carry R

Workout

3 Sets:
12-9-6
Power Snatch (75/55) or AKBS (53/35)
Double Unders X 2

Rest 1:00 Between Sets.

Cool Down

4 Rounds:
10 Band Pull-Aparts
10 Band Pass Throughs

+

1:00 Couch Stretch Each Side
1:00 Pigeon Each Side
3:00 Foam Roll Calves, Hamstrings, Quads.


Paul J.

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