“if you ain’t first, you’re last”
week 6 day 3
- 4 sets : 2 receive position snatch @ 65-70%
- 1st catch in 1/4 squat, 2nd catch in 1/2 squat (above parallel)
- 2 x 3 : tempo snatch deadlift + pull 5/1/1 @ 70-75%
- 2 x 2 : snatch pulls @ 75+%
- 4 sets : 2 touch and go cleans + 1 hang squat clean @ 65-70%
12-min amrap
- 40/35 cal row
- 20 db hang clean & jerks (50/35)
