Wednesday – 11/25

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP X6:

8 RKBS

6 Burpees

12 Step-ups – Box Jumps

10t Plank arm reaches

+ PVC Mobility and Snatch Warm-up

Strength

Snatch Complex (1S+1OHS+1HS+1OHS) (EMOM X 8)

1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS
Power snatches today.

Build in weight or stay across

and work technique.

Burn Strength

Metcon (Weight)

EMOM X 10:

Min 1: 8 Russian Swings +

8 Goblet Squats

Min 2: :40 Plank with arm reach

Workout

Metcon (5 Rounds for time)

5 Rounds:

8 Burpee Box Jumps

12 OH Lunges Right Arm

8 Burpee Box Jumps

12 OH Lunges Left Arm

Rest 1:00 between rounds.

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