The Port
Warm-up
2x
1min Bike
10each Monster Band Walks
10 Push Up to Down Dog
10 Banded Pull Aparts
Barbell Warm-Up
5 Sn. Grip Deadlifts
3 each Position Sn. High Pulls
5 Muscle Snatch
5 BTN Presses
5 Sn. Balance
Strength
A: Tall Snatch (3×3, Empty Bar-Emphasis on moving the feet)
B: Block Snatch from Below the Knee (5×3, Building)
C: Snatch Pull (w/ Pause at the Knee 3×3 @ 80%)
D: Tall Clean (3×3, Empty Bar-Emphasis on moving the feet)
Building
E: Block Clean from Below the Knee (5×3, Building)
F: Clean Pull (w/ Pause at the Knee 3×3 @ 80%)
