floLIFT
- 2 sets : warm up
- 5 muscle snatch5 behind neck press + 5 ohs
- 3 sets: 1 pause power snatch + 3 pause ohs *build to 60%
- 2 second pause at bottom
- *focus on ROM & stability, not weight*
Snatch
- 3 x 3 : power snatch @ 60, 65, 70%
- 4 x 2 : squat snatch @ 70%
- 2 x 5 : snatch grip deadlift @ 70+%
Clean & Jerk
- 4 x 2 : clean & jerk @ 50, 55, 60, 65
- 2 x 5 : clean pulls @ 70%