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)
1min. Bike
30sec. Couch Stretch each side
30sec. Prayer Stretch
1min. Bike
10 each side Clam Shells
10 Banded Hip Bridges
10 Plate Reverse Fly
10 Plate Ext. Rotation
Barbell
5 Sn. Grip Deadlift
3 each Pos. Pulls
5 BTN Press
5 OHS
1 Power + 1 Squat Snatch each position
Strength
A: Snatch Complex- Sn. Pull + Snatch + OHS (Every 90sec. for 10 sets: 70%)
2 Snatch Pull + 1 High Hang Snatch + 1 OHS
B: Clean Complex – Clean Pull + Clean + Jerk (Every 2mins. for 8 sets: 70%)
2 Clean Pull + 1 High Hang Clean + 1 Jerk
