floLIFT
snatch
3 sets: light/focus on improving position
- 3 position lift off (pause in each position 2 seconds)
- 1 high pull (mid thigh)
- 1 snatch
- 1 ohs
emom (10 rounds)
1 pause power snatch+1 snatch
- sets 1-4: 70%
- set 5-8: 75%
- sets 9-10: 80%
clean & jerk
3×8: push press @60, 65, 70% of 5rm strict press
4 sets: @60, 65, 70, 75+%
- 2 cleans
- 1 jerk
3×3: clean pulls @80+%