AF WEEK 39, Day 1

WEIGHTLIFTING:

A) 3 sets:
3x (1 Muscle Snatch + 1 Overhead Squat)

Use a light to moderate load. Focus on a smooth bar path and a strong overhead position.

B) E90–120sec x8:
Hang Squat Snatch Double, TnG lifts

3 sets @ 65–70%
3 sets @ 70–75%
2 sets @ 75–80%

Target: Develop power and confidence from the hang position. Stay patient in the pull and finish with speed. Add load only if both reps remain technically solid.