floLIFT
snatch
3 sets:
- 3 posistion lift off (pause in each position 2 seconds)
- 1 snatch
- 1 ohs
emom (10 rounds)
1 pause power snatch+1 snatch
- sets 1-4: 65%
- set 5-8: 70%
- sets 9-10: 75%
clean & jerk
3×8: push press @55, 60, 65% of 5rm strict press
4 sets: @55, 60, 65,70, 75%
- 2 cleans
- 1 jerk
3×3: clean pulls @75+%