Announcements
*Port Pot Luck this Friday at 6:30pm! Bring a dish to share with a recipe! Come eat some good food, play games, and have some nice conversations with your Port friends!
*New Meal Service – Engrain! Order online at engrainkitchen.com/mealprep. Select “The Port” at check out. Order by Saturday – food is delivered to the gym on Monday. Use Promo Code EATREALFOOD2021 for 20% off your first order!
The Port – PortLift
Warm-up
Warm-up (No Measure)
2min. Bike
2x
30sec. Banded Hip Mobilization
10 Squats + Rotations
2x
30sec Shoulder Mobilization
10 Push up to Down Dog
Barbell Warm Up
5 Sn. Grip Deadlifts
3 each Position Sn. High Pulls
5 Muscle Snatch
5 BTN Presses
5 Sn. Balance
Strength
A: Tall Snatch (3×3, Empty Bar)
B: Snatch (Build to heavy double)
C: Tall Clean (3×3, Empty Bar)
Building
D: Clean (Build to heavy double)
E: Tall Jerks (3×3, Empty Bar)
https://www.youtube.com/watch?v=QWCyQBN1vDM
