Thursday Lifting

Liftoff + Pause Pull + Pause Snatch (Full Complex x2, work as heavy as technique allows)
1 Liftoff to knee + 1 Pause at knee (2 seconds) Pull + 1 Pause at knee (2 seconds) snatch.

Focus is first pull. Use legs and straight pull to the knee (flat feet).
Power Clean (5 x 2 Building)
Fast elbows and hips back in the catch.
Front Squat (3×3 @ 75% (3 second pause on first rep))
Suggested build – 50%x5

60-70% x 3