Oly Class

Announcements

New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde

For January receive 40% off your first order using the code: theport40. More details have been emailed to you!

The Port – PortLift

Warm-up

Warm-up (No Measure)

2min Bike

6 AMRAP

5 each KB RDL

10 Squat Jumps

5 each Bottoms ups KB Kneeling Press

10 each SA Row

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 snatch

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

Low hang clean

C: Back Squat (1 – 5reps @ 75%, 2 – 3 reps @ 85%, 3 – 1+ @ 95%)

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