Oly Class

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The Port – PortLift

Warm-up

Warm-up (No Measure)

30sec. each Pigeon + Wrist Stretch

10 each Spiderman + Ham Stretch

10 each Thoracic Rotation

2x

10 Squat Jumps

10 Push Ups to Down Dogs

10 each Plate Heel Taps

10 each Plate Ext. Rotations

Barbell

5 Sn. Grip Deadlift

3 each Pos. Pulls

5 BTN Press

5 OHS

1 Power + 1 Squat Snatch each position

Strength

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

B: Hang Clean + Jerk (Every 2min. for 8 sets: 70-90% )

C: Back Squat (1 – 3 reps @ 70%, 2 – 3 reps @ 80%, 3 – 3+ @ 90%)