Oly Class

Announcements

Register for The Port Open! If you want to know why you should sign up – ask a coach!
https://forms.gle/EiUebawei14JYi2z7

New Meal Service – Nutre Meal Plans
40% off your FIRST order – use code THEPORT40. 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)

1min Each Side Banded Hip Mob.

30sec. Each Side Lat Stretch

30sec. Prayer Stretch

30sec. Wrist Stretch

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

Snatch

Waves, rest 2 mins between sets:

Wave 1

Set 1 @ 70%

Set 2 @ 75%

Set 3 @ 80%

Wave 2

Set 1 @ 72.5%

Set 2 @ 77.5%

Set 3 @ 82.5%

Wave 3

Set 1 @ 75%

Set 2 @ 80%

Set 3 @ 85%

Clean and Jerk

Waves, rest 2 mins between sets:

Wave 1

Set 1 @ 70%

Set 2 @ 75%

Set 3 @ 80%

Wave 2

Set 1 @ 72.5%

Set 2 @ 77.5%

Set 3 @ 82.5%

Wave 3

Set 1 @ 75%

Set 2 @ 80%

Set 3 @ 85%

Back Squat (3×5 @ 75%)

Start typing and press Enter to search