floLIFT

2 sets : light/warm up

  • 1 tempo snatch pull
  • 1 hang snatch
  • 1 ohs

4 sets : building up to 75%

  • 1 snatch pull (normal speed)
  • 1 power snatch
  • 1 ohs

6 sets: every :30

  • 1 squat snatch @ 75%+
    • sets 1-3 @ 75%

3 sets: @ 70%

  • 1 power clean
  • 1 squat clean
  • 1 jerk

3 sets: @ 75%

  • 1 squat clean
  • 1 jerk