Oly Class

Announcements

Christmas / New Year Schedule

Thursday 12/23 – Normal Schedule
Friday 12/24 – Christmas Eve – 7, 8, & 9am Only
Saturday 12/25 – Christmas Day – CLOSED
Sunday 12/26 – Normal Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule

The Port – PortLift

Warm-up

Warm-up (No Measure)

2x

10 Cal. Bike

10 each Spiderman Lunge

10 Banded Side Steps

10 Banded High Pulls

10 Banded Presses

10 Banded Rows

10 Band Pull Aparts

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 + Snatch + OHS (2 Sn. Pulls + 1 Hang Sn. )

Every 90sec. for 10 sets: 72.5-82.5%

B: Clean Pull + Clean + Jerk (2 Cl. Pulls + 1 Hang Clean + 1 Jerk)

Every 2min. for 8 sets: 72.5-82.5%

C: Back Squat (5×3 75-85%)

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