Saturday, April 1st, 2023 – ATS Day 47

Warm Up – 2RNFT

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

Clean/Jerk Warm Up

A) 3 sets: 5 Tall Muscle Clean + 3 Tall Clean + 2 Front Squat w/ empty bar

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

C) 3 sets: Tall Split Jerk w/ empty bar

D) E130MOM3: 2 Power Clean + 1 Split Jerk
60-70% C&J/Light to Moderate

C&J Work: Complex

E130MOM6: 1 Clean + 1 Front Squat + 1 Split Jerk + 1 Clean + 1 Split Jerk
75-80% Split Jerk/Moderate to Heavy

Clean Pull

E2:00MOM4
2 @ 102%

SOTTS Press (Press in Squat or from box)

EMOM5: 5 Presses
light barbell or moderate dumbbells