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 single)
C: Tall Clean (3×3, Empty Bar)
Building
D: Clean (Build to heavy Single)
E: Tall Jerks (3×3, Empty Bar)
https://www.youtube.com/watch?v=QWCyQBN1vDM
