floLIFT
front squat
5×3 @75-80% of 3rm
emom (16-min)
min 1 – 3 : 60%
1 liftoff to power position + 1 pull (from power) + 1 hang squat clean + 2 front squat
min 4 -7 : @ 65%
1 liftoff (above knee) + 1 hang squat clean (from liftoff) + 1 front squat
min 8 – 12 : @ 70%
1 clean pull + 1 squat clean
min 12 – 16 : @75%
2 squat clean