ascension project week 13 day 2

  •  3 sets : warm up to 65-70%
    • 3 point liftoff+pull (pause + pull from each position)
    • 2 snatch (off floor)
  • 3 sets :
    • 2 pull @ heavy (focus on timing/hip extension)
      • these should be heavier than the weight for the next 2 parts.  pull heavy, then lower weight 
  • 4 set : 70-75%
    • 1 liftoff (pause at knee) + pull
    • 1 hang squat (knee)
  • 4 x 1 : snatch 75-80+%

3 rounds (14-min)

  • 400m run
  • 20 t2b
  • 10 burpees to target