Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
5 deadlifts
5 hang cleans
5 front squats
5 push press
Mobility
Grab a lax ball and smash those lats
Strength
Power clean – work up to a heavy single in 15 minutes
WOD
The Port’s EMOM #1
20 min EMOM
1. 15/12 cals on rower
2. 10 Russian KBS + 6 burpees
3. 15/12 cals on AB
4. 20 sit-ups
(70/53#)(53/35#)
Pretty classic EMOM set-up here. Make sure you are getting at lest :15 seconds of rest each minute. If not, scale the reps, otherwise, you won’t make it through.
