Saturday, December 31st, 2022 - ATS Day 34
Warm Up - 2RNFT
10x Band Pull Apart
8x Empty Bar Upright Row
6x Empty Bar SLDL
4x Squat to Hold 2s
8x Empty Bar Upright Row
6x Empty Bar SLDL
4x Squat to Hold 2s
Clean/Jerk Warm Up
*empty bar*
A) Tall Muscle Clean + Tall Power Clean + Front Squat
3x (3+3+3)
B) Strict Press in Split Jerk + Split Jerk Balance
3x (2+2)
C) Tall Jerk w/ 2s pause in catch
3x3
A) Tall Muscle Clean + Tall Power Clean + Front Squat
3x (3+3+3)
B) Strict Press in Split Jerk + Split Jerk Balance
3x (2+2)
C) Tall Jerk w/ 2s pause in catch
3x3
Clean Work
A) E2:00MOM3
1x (1 High Hang + 1 Low-Hang + 1 Floor + 1 Split Jerk)
70% C&J/Moderate
B) E2:00MOM3: 2x (1 Clean + 1 Split Jerk)
75% C&J/Moderate
C) E2:00MOM4: 3x Clean Pull to Hold 1-2s
85% Clean/Heavy
1x (1 High Hang + 1 Low-Hang + 1 Floor + 1 Split Jerk)
70% C&J/Moderate
B) E2:00MOM3: 2x (1 Clean + 1 Split Jerk)
75% C&J/Moderate
C) E2:00MOM4: 3x Clean Pull to Hold 1-2s
85% Clean/Heavy