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The Port
Warm-up
2:00 in Z1
+
2 Rounds:
4 Inchworm Push-Ups
4e Spiderman Rotations
4e Scorpion Stretches
10 Glute Bridges
+
2 Rounds:
5 Deadlifts
5 Clean Pulls
5 Power Cleans
5e Elbow Rotations
5 Front Squats
Strength
Clean deadlift (5 X 3 @ 100-105% of 1RM Squat Clean)
After each set, complete 5 high box jumps.
Rest as needed after jumps.
Chief
AMRAP 3:
3 power cleans (135/95)(115/75)
6 push-ups
9 air squats
Rest 1:00, x5
Pick up where you left off at the beginning of each AMRAP.
Gus
