Thursday Lifting

High Pull + Hang Power Snatch + Hang Snatch (1-1-1-1-1…)
Build to max of the complex.

Focus is Second Pull – Make hip contact and keep pulling (elbows up!)
Push Jerk+Split Jerk (5x(1+1))
Perform one push jerk immediately followed by a split jerk

Straight dip & stabilize before recovery.
Front Squat (4×3 @ 80%)
3 second pause on first rep.

Suggested build –
60%-70% x 3