Oly Class

The Port – PortLift

Warm-up

Warm-up (No Measure)

2min Bike

2x

10 each Monster Walks

10 Banded Squats

10 each Side Lunge

10 Push Up to Down Dog

10 Plate Lateral & Rear Delt. Flyes

10 Plate Ext. Rotations

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 + Hang Snatch + OHS (Every 90sec. for 10 sets: 72.5-82.5%)

B: Clean Pull + Clean + Jerk (Every 2mins. for 8 sets: 72.5-82.5%)

C: Back Squat (1 – 3reps @ 70%, 2 – 3 reps @ 80%, 3 – 3+ @ 90%)