Warm-up
Spend 2 minutes in Z1
Then, squat clean and jerk base warm-up
3 to 5 reps at each position
High hang dip and drives
High hang dip, drive and high pulls
High hang muscle clean
High hang power clean
Front squat
Strict press
Hang power clean
Front squat
Push press
Power clean
Front squat
Push jerk
Strength
PortFit
Weightlifting complex – 1 power clean + 1 hang squat clean + 1 push jerk, x3
Complete 3 reps of the full complex before putting the bar down. Complete no more than 6 sets total.
PortBurn
3 to 5 rounds
15 banded hammer curls
15 banded tricep push-downs
15 weighted sit-ups
Then, complete 1 set of the complex on each side
6 SA DB swings + 6 front rack squats + 6 SA DB S2OH
WOD
All tracks
10 min EMOM
:30 hard/:30 easy on any machine
Fathom – 10 minutes of total time, 5 minutes of working time
Gear – there is a little place called a pain cave, today let’s all go looking for it
Knots – not much of an approach here other than not coming out too hot. You should come out hot, but not too hot. Something you can push for all 10 rounds.
Current – easy in set-up, difficult in execution
