floLIFT
snatch
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 @60-65%
- set 3 -4 @ 65-70%
- set 5 – 6 @ 70-75%
6-min to build to heavy single
clean & jerk
3 x 8 : push press @ 75, 80, 85% of 5rm shoulder press.
4 sets : 65, 70, 75, 80%
- 1 power clean+1 squat clean+1 jerk
6-min to build to heavy single