Wednesday – 9/8

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The Port

Warm-up

AMRAP 5:
6 Burpees
9 Squat Jumps
12 KBS
:15 Bar Hang

+ Active Hip and Squat Mobility

+ Barbell or DB (2) Warm-Up:
6 Deadlifts
6 Hang Cleans
6 Front Squats
6 Power Cleans
6 Hang Squat Clean Thrusters
6 Squat Cleans

Strength

Squat Clean (Find a new 1RM Squat Clean)

Burn Strength

4 Sets:
1:00 Wall-Sit
10 KB Russian Swings
10 KB Front Squats

Rest 1:30 Between Rounds

Workout

AMRAP 9:
20 T2B
15 Deadlifts (95/65)(75/55)
10 Hang Squat Clean Thrusters

Burn WOD

AMRAP 9:
20 Sit-Ups
15 Double DB Deadlifts
10t SA DB Hang Squat Clean Thrusters


Stan

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