floLIFT

3 sets: 3 behind the neck push press+3 ohs

3×3 tempo front squat (3/2/1)

3×3: segmented clean pulls @75%

  • 5 positions (1″off floor, bologna, above knee, mid thigh, power position)

12-min amrap

  • 200m run
  • 10 heavy wall balls
  • 10 burpees