Saturday, June 10th, 2023 – ATS Day 56

Warm Up – 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Back Squat
6x Empty Bar Good Morning
6x Alt. Lunge & Twist to 2s hold

Snatch Warm Up

A) 3 sets: 3 Tall Muscle Snatch + 3 Tall Snatch + 3OHS
w/ empty bar

C&J Warm Up

A) 3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Tall Clean + 3 Front Squat
w/ empty bar

B) 3 sets: 2 Tall Split Jerk + 2 Split Jerk
w/ empty bar

Snatch Work

E130MOM4
Snatch Doubles
60-70% Snatch/Light to Moderate

E130MOM4
Snatch Singles
1st set 75%
2nd set 80%
3rd set 82-85%
4th Set 88-90%
% of Snatch

C&J Work

E1:30MOM4
C&J Doubles
2x (1 Clean + 1 Split Jerk)
60-70% Clean/Light to Moderate

E130MOM 4
C&J Singles
1 Clean + 1 Spit Jerk
1st set: 75%
2nd set: 80%
3rd set: 85%
4th set: 90%
% of C&J