Saturday, March 18th, 2023 – ATS Day 45

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: Tall Split Jerk w/ empty bar

Jerk Work

A) E130MOM3: 3 Paused Split Jerk (2s in dip & 2s in catch)
60-65% Split Jerk/Light

B) E130MOM3: 2 Jerk Drive + 1 Split Jerk w/2s pause in catch
70-75% Split Jerk/Moderate

C) E130MOM3: 1 Split Jerk
80% Split Jerk/ Heavy

Clean Pull

E2:00MOM4: 2 Shrug Pulls
105% Clean/Heavy