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%
