Oly Class

The Port – PortLift


Warm-up (No Measure)

2min Bike

2x 30 ON/30 OFF

Banded Hip Bridges

Squat Holds + Rotations

Banded Pull Aparts

Prayer Stretch

Barbell Warm Up

5 Sn. Grip Deadlifts

3 each Position Sn. High Pulls

5 Muscle Snatch

5 BTN Presses

5 Sn. Balance

A: Tall Snatch (3×3, Empty Bar)

B: Snatch (Build to heavy triple)

C: Tall Clean (3×3, Empty Bar)


D: Clean (Build to heavy triple)

E: Tall Jerks (3×3, Empty Bar)


F: Split Jerk (Build to heavy triple)

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