Oly Class

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The Port – PortLift

Warm-up

Warm-up (No Measure)

2min Bike

5 AMRAP

5 each Side Lunge

10 Squat Jumps

10 Pull Aparts

10 Presses

Barbell

5 Sn. Grip Deadlift

3 each Pos. Pulls

5 BTN Press

5 OHS

1 Power + 1 Squat Snatch each position

Strength

A: High Hang Snatch + OHS (Every 90sec. for 10 sets: 70-90% )

I high hang snatch + 1 overhead squat
– if no misses after 8 sets, build beyond 90%

B: High Hang Clean and Jerk (Every 2mins. for 8 sets: 70-90 %)

Can be power or squat, push or split. Up to you.

Only add weight if the lift feels fast.
– if no misses after 6 sets, build beyond 90%

C: Back Squat (1 – 5reps @ 65%, 2 – 5 reps @ 75%, 3 – 5+ @ 85%)

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