Announcements
Christmas / New Year Schedule
Thursday 12/23 – Normal Schedule
Friday 12/24 – Christmas Eve – 7, 8, & 9am Only
Saturday 12/25 – Christmas Day – CLOSED
Sunday 12/26 – Normal Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule
The Port – PortLift
Warm-up
Warm-up (No Measure)
2x
10 Cal. Bike
10 each Spiderman Lunge
10 Banded Side Steps
10 Banded High Pulls
10 Banded Presses
10 Banded Rows
10 Band Pull Aparts
Barbell
5 Sn. Grip Deadlift
3 each Pos. Pulls
5 BTN Press
5 OHS
1 Power + 1 Squat Snatch each position
Strength
A: Snatch Pull + Snatch + OHS (2 Sn. Pulls + 1 Hang Sn. )
Every 90sec. for 10 sets: 72.5-82.5%
B: Clean Pull + Clean + Jerk (2 Cl. Pulls + 1 Hang Clean + 1 Jerk)
Every 2min. for 8 sets: 72.5-82.5%
