ascension project week 10 day 5

  • 3 sets : up to 70%
    • 1 liftoff + pul (knee)  + 1 hang clean + 1 fs
  • 3 sets : up to 80%
    • 1 liftoff (knee) + 1 squat clean  + 1 fs
  • 5 sets : emom
    • 2 touch & go cleans
      • increasing weight, heavy double

for time (16-min)

  • 30 hang power clean (95/65)
  • 30 front squat (95/65)
  • 200m run
  • 20 power cleans (135/95)
  • 20 front squats (135/95)
  • 200m run
  • 10 squat cleans (155/105)
  • 10 front squats (155/105)