Saturday, January 14th, 2023 – ATS Day 36

10x Band Shoulder Rotations
8x Band Good Morning
6x Empty Bar Front Squats
4x Squat to Hold 2s

Snatch Warm Up

empty bar
A) Tall Muscle Snatch + OHS
3x (3+3)

B) Tall Snatch
3×2

C) Barbell Skillwork: OLY Hang Snatch Cycling
2×5 w/ 55-60% Snatch

Snatch Work

E130MOM5: Hang Snatch
5-3–2-2-2
65-70% Snatch

Clean/Jerk Warm Up

empty bar
A) Tall Muscle Clean + Tall Power Clean + Fromt Squat
3x (3+3+3)

C) Barbell Skillwork: OLY Hang Clean Cycling
2×5 w/ 55-60% Clean

Clean Work

E130MOM5: Hang Clean
5-3-3-3-3
65-70% Clean

E2:00MOM4: 3x Clean 5s Tempo Deadlift
75-80% Clean