Oly Class

The Port – PortLift

Warm-up

Warm-up (No Measure)

1min Couch Stretch each side

1min Prayer Stretch

2x

10 Cal. Bike

10 Plate Halos

10 Plate Front Raises

10 Plate Ground to OH

10 Plate Squats

10 Plate Side Lunges

:20 Plank Hold

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 + Hang Snatch + OHS (Every 90sec. for 10 sets: 75-85%- Low Hang Sn.)

B: Clean Pull + Clean + Jerk (Every 2mins. for 8 sets: 75-85%- Low Hang)

C: Back Squat (5×2, at 85-95%)