Saturday, May 13th, 2023 – ATS Day 52

Warm Up – 2RNFT

10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
6x Squat Hold 2s
6x Alt. Lunge & Twist to 2s hold

Snatch Warm Up

A) 3 sets: 3 Snatch Halting Deadlift + 3 Snatch High Pull + 3 Muscle Snatch
w/ empty bar

B) 3 sets : 3 Snatch Balance + 3 OHS
w/ empty bar

Snatch Complex

E2:00MOM5
1 Power Snatch + 1 OHS + 1 Snatch + 1 OHS
65-70% Snatch

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: 3 Tall Split Jerk + 2 Split Jerk
w/ empty bar

C&J Complex

E2:00MOM5
1 Power Clean + 1 Front Squat + 1 Clean + 1 Front Squat + 1 Split Jerk
65-70% Clean/ Moderate