Saturday, March 11th, 2023 – ATS Day 44

Warm Up – 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s

Jerk Warm Up

A) 3 sets: 5 Strict Press in Split w/ empty bar

B) 3 sets: 3 Split Jerk Balance w/ empty bar

C) 3 sets: 3 Paused Split Jerk (2s in dip & 2s in catch) w/ empty bar

Jerk Work

A) E130MOM5: 3x 3s Tempo Split Jerk
60% Split Jerk/Light

B) E130MOM5: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
65-70% Split Jerk/Light to Moderate

OHS Warm Up

3 sets: 3 Snatch Balance w/ 2s pause in bottom + 2 OHS w/ empty bar

OHS Max
E2:00MOM6
Build into a heavy single OHS
Athlete can perform a single snatch/snatch balance/Snatch-Grip Push Press/BTN Split Jerk to get into position of OHS.