Oly Class – 11/18

The Port – PortLift


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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