The Port – PortLift
Warm-up
2min Bike
2x 30 ON/30 OFF
Banded Hip Bridges
Squat Holds + Rotations
Banded Pull Aparts
Prayer Stretch
Barbell Warm Up
5 Sn. Grip Deadlifts
3 each Position Sn. High Pulls
5 Muscle Snatch
5 BTN Presses
5 Sn. Balance
A: Tall Snatch (3×3, Empty Bar)
B: Snatch (Build to heavy triple)
C: Tall Clean (3×3, Empty Bar)
Building
D: Clean (Build to heavy triple)
E: Tall Jerks (3×3, Empty Bar)
https://www.youtube.com/watch?v=QWCyQBN1vDM
