floLIFT
front squat: 5×2 @85-90%
barbell conditioing:
emom (16-min)
- min 1 – 3 : @ 65: 1 liftoff + pull + 1 hang squat clean + 2 front squat
- min 4 -6 : @ 70%: 1 liftoff (above knee) + 1 hang squat clean (from liftoff) + 1 front squat
- min 7 – 9 : 75%: 2 clean pull + 1 squat clean
- min 10-14 @ 80+%: 1 squat clean
- min 14 – 16: 3 clean pulls +10lbs from last part