floLIFT
3 sets : light/warm up
- 1 tempo snatch pull
- 1 hang snatch
- 1 ohs
3 sets : building up to 75%
- 1 snatch pull (normal speed)
- 1 power snatch
- 1 ohs
6 sets: every :30
- 1 squat snatch @ 75%
- If unable to squat snatch
- 1 power snatch + 1 OHS
6 sets
- 2 power cleans
- 1 push press
- 1 push jerk
sets 1 -3 @ 70%
sets 4-6 @ 75%