ascension project week 14 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 @ 90+% 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 : 75-80%
    • 1 liftoff (pause at knee) + pull
    • 1 floating snatch (1″ off floor)
  • 4 x 1 : snatch 80+%

12-min amrap

  • 200m run
  • 12 t2b
  • 6 devils press (50/35)