Strength
Saturday, December 16th, 2023 - ATS Day 80
Clean Warm Up: 10 minutes
A) 3 sets: 5 Strict Press in Split + 3 Jerk Balance
w/ empty bar
B) 3 sets: 3 BTN (Behind the Neck) Split Jerk w/ 3 sec pause
w/ empty bar
B) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
w/ empty bar
B) 3 sets: 3 BTN (Behind the Neck) Split Jerk w/ 3 sec pause
w/ empty bar
B) 3 sets: 5 Muscle Clean + 5 Front Squats
w/ empty bar
C) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
C&J
E2:30MOM5
1 High Hang + 1 Low Hang + 1 Floor + 1 Split Jerk
60-65%
% of C&J
1 High Hang + 1 Low Hang + 1 Floor + 1 Split Jerk
60-65%
% of C&J
Front Squat
E2:30MOM5
2x 5-sec tempo FS + 2 Front Squats
1st set: 60%
Remaining sets @ 70%
% of Front Squat
2x 5-sec tempo FS + 2 Front Squats
1st set: 60%
Remaining sets @ 70%
% of Front Squat