Saturday, December 24th, 2022 - ATS Day 33
Warm Up - 2RNFT
10x PVC Shoulder Rotations
8x Empty Bar Strict Press
6x Empty Front Squat
6x Alt. Hip Flexor Stretch
8x Empty Bar Strict Press
6x Empty Front Squat
6x Alt. Hip Flexor Stretch
Complex Warm Up
A) 3x ( 1 clean + 1 Strict Press + 1 Front Squat + 1 Push Press)
60-65% Press/Light
B) 2x (1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk)
70-75% C&J/Jerk/Moderate
Jerk can be Push Jerk or Split Jerk
C) 1x (1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk)
80-85% C&J/Jerk/Moderate to Heavy
Jerk can be Push Jerk or Split Jerk
60-65% Press/Light
B) 2x (1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk)
70-75% C&J/Jerk/Moderate
Jerk can be Push Jerk or Split Jerk
C) 1x (1 Clean + 1 Jerk + 1 Front Squat + 1 Jerk)
80-85% C&J/Jerk/Moderate to Heavy
Jerk can be Push Jerk or Split Jerk
BELLA COMPLEX
E2:00MOM10: 1x (1 Clean + 1S2OH + 1 Front Squat + 1S2OH)
S2OH can be Strict Press, Push Press, Push Jerk or Split Jerk.
Find your heaviest weight for the above complex UNBROKEN.
Athletes will have a total of 10 attempts with 2:00 minute window to establish a max/heavy complex UNBROKEN.
If an athlete breaks the complex at any point, they will have the remaining time of the 2:00 minute clock to attempt unbroken OR can choose to wait for the next 2:00 minute clock to complete their next attempt.
S2OH can be Strict Press, Push Press, Push Jerk or Split Jerk.
Find your heaviest weight for the above complex UNBROKEN.
Athletes will have a total of 10 attempts with 2:00 minute window to establish a max/heavy complex UNBROKEN.
If an athlete breaks the complex at any point, they will have the remaining time of the 2:00 minute clock to attempt unbroken OR can choose to wait for the next 2:00 minute clock to complete their next attempt.