Saturday, April 8th, 2023 – ATS Day 48

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 BTN Jerk Grip Push Press w/ empty bar

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

C) 3 sets: Tall Split Jerk w/ empty bar w/ 2s pause in catch

D) E130MOM3: 2 Split Jerk
60-70% Split Jerk/Light to Moderate

Jerk Complex

E130MOM4 2 Front Squat+ 1 Split Jerk
75-80% Split Jerk/Moderate to Heavy

Back Squat

E2:00MOM5
2x 3s pause Back Squat + 2 Back Squat
65-70%