Oly Class

Announcements

Congrats to Troy – our November Member in the Spotlight!
https://www.theport.fit/member-in-the-spotlight-troy/

The Port – PortLift

Warm-up

Warm-up (No Measure)

2min Bike

2x

10each Monster Band Walks

10 Mini Band Squats

10 Banded Pull Aparts

10 Banded Presses

Partner Thoracic Stretch

2×10 each

Barbell Warm Up

5 Sn. Grip Deadlifts

3 each Position Sn. High Pulls

5 Muscle Snatch

5 BTN Presses

5 Sn. Balance

Strength

A: Snatch Grip Sotts Press

Building

B: Block Snatch from Below the Knee (5×2, Building)

C: Snatch Pull (w/ Pause the floor, knee, & contact 3×3 @ 80%)

D: Block Clean from Below the Knee (5×2, Building)

E: Clean Pull (w/ Pause off the floor, knee, & contact 3×3 @ 80%)