Oly Class

Announcements

Thanks for participating in the Nate WOD Challenge! Donations are accepted until March 4th.
https://support.onesummit.org/fundraiser/3660359

Register for the OH Athlete Workshop – ​https://docs.google.com/forms/d/e/1FAIpQLSc0R_BPW4PR2cZtKYM4pMtJJb2LZ-AJQbrveQ8ANpJNVasrxw/viewform

Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7

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

The Port – PortLift

Warm-up

Warm-up (No Measure)

30sec. Each Tricep. Stretch

30sec. Each Side Couch Stretch

2×10 sec. Partner Thoracic Stretch

2x

10 each Monster Walks

10 Banded Pass Throughs

10 Banded Front Raise + Pull Apart

10 Banded Pressed

Barbell

5 Sn. Grip Deadlift

3 each Pos. Pulls

5 BTN Press

5 OHS

1 Power + 1 Squat Snatch each position

Strength

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

Hang below the knee

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

Hang below the knee

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

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