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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%
