Oly Class

The Port – PortLift

Warm-up

Warm-up (No Measure)

1min Each Side Banded Hip Mob.

10each Hip Air Planes

30sec. Each Bar Lat. 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 @ 75%

Set 2 @ 80%

Set 3 @ 85%

Wave 2

Set 1 @ 77.5%

Set 2 @ 82.5%

Set 3 @ 87.5%

Wave 3

Set 1 @ 80%

Set 2 @ 85%

Set 3 @ 90%

Clean and Jerk

Waves, rest 2 mins between sets:

Wave 1

Set 1 @ 75%

Set 2 @ 80%

Set 3 @ 85%

Wave 2

Set 1 @ 77.5%

Set 2 @ 82.5%

Set 3 @ 87.5%

Wave 3

Set 1 @ 80%

Set 2 @ 85%

Set 3 @ 90%

Back Squat (3×5 @ 85%)

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