ascension project week 15 day 2

12 sets : every :90

  • sets 1 – 3 : up to 60-65
    • 3 point liftoff+pull (pause + pull from each position)
      3 point snatch (pause + snatch from each)
      (below knee, above knee, mid thigh)
  • set 4 – 6: up to 70-75%
    • 1 liftoff (pause at knee) + pull
    • 1 floating snatch (1″ off floor)
  •  set 7 – 12 :@ 75+
    • 1 snatch *heavy single

8-min amrap

  • 40 double unders
  • 2 “unbroken” power snatch (135/95)
    • 2 reps must be “touch n go”
    • scaling : if you are not using RX weight, use 80% of max weight from part 1.