floLIFT

Snatch

3 sets : build up to 75%

    • 1 snatch pull
    • 1 floating snatch
    • 1 ohs

6 sets : every : 90

sets 1 – 4 :

  • 2 snatch @ 75%
      • *focus on form & speed thru middle

sets 5 – 6 :

  • 3 snatch pulls @ 85%

Clean & Jerk

3 sets : build up to 70%

    • 1 clean pull
    • 1 power clean
    • 1 front squat
    • 1 jerk

6 sets : every :90

sets 1 – 4 :

    • 2 cleans & jerk @ 70-75%
        • *1st power clean & jerk. 2nd squat clean & jerk *

sets 5 – 6 :

  • 3 clean pulls @ 85%

Accessory Work

2 sets

    • 10 bent over rows (rpe 6)
    • 10 RDL
    • 5 weighted chin up (use band if needed)