floLIFT
2 sets :
1 clean + 1 fs + 1 pause jerk (pause in dip & catch)
2 sets :
1 clean + 1 fs + 2 jerks
3 sets :
1 liftoff + 1 pull
1 clean + jerk
3 sets :
2 clean + 1 jerk
6 sets : every :90
1 clean & jerk
increasing weight. build to a heavy single for the day.