floLIFT
snatch
3 sets: light/focus on improving position
- 3 position lift off
- 1 muscle snatch (off floor)
- 1 ohs
3 sets: build to weight for emom
- 1 snatch pull+1 floating snatch (1″ off floor)
6 sets : e:90
- 1 pause power snatch + 1 snatch
- set 1 -2 @ 75-80%
- set 3 -4 @ 80-85%
- set 5 – 6 @ 85+
clean & jerk
3 x 8 : push press @ 70, 75, 80% of 5rm shoulder press.
3 sets : 70, 75, 80%
- 1 power clean+1 squat clean+1 jerk
3×1: clean&jerk @80+%
2 x 3 : cleans pulls @ 80+%