Oly Class

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

F: Split Jerk (Build to heavy double)

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