Oly Class

The Port – PortLift

Warm-up

Warm-up (No Measure)

2x

1min Bike

30sec Prayer Stretch

30sec each Spiderman Lunge

10each Squat Rotations

5each Plate ITYs

10each Arm Circles

Strength

A: Tall Snatch (3×3, Building)

B: Block Snatch from Knee (5×1, 80-90%)

C: Snatch Pull (3×3, 80%)

D: Tall Clean (3×3, Building)

Building

E: Block Clean from Knee (5×1, 80-90%)

F: Clean Pull (3×3, 80%)