Strength
Saturday, January 13th, 2024 - ATS Day 84
Clean Warm Up: 10 minutes
A) 3 sets: 5 Floating Clean Pull to Mid+ 5 Muscle Clean + 5 Front Squats
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
w/ empty bar
B) 3 sets: 3 Tall Power Clean + 3 Tall Clean
w/ empty bar
Clean Complex
E2:30MOM5
1 High Hang + 1 Low Hang + 2 Floor
60-75% of Clean/ Light to Moderate
1 High Hang + 1 Low Hang + 2 Floor
60-75% of Clean/ Light to Moderate
Snatch 5s Tempo Pull
E2:00MOM 3
3 @ 75%
% of Snatch
3 @ 75%
% of Snatch
Front Squat
E2:30MOM6
1st set: 4 @ 66%
2nd set: 3 @ 70%
3rd set: 3 @ 75 %
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 1 @ 90%
% of Front Squat
1st set: 4 @ 66%
2nd set: 3 @ 70%
3rd set: 3 @ 75 %
4th set: 2 @ 80%
5th set: 2 @ 85%
6th set: 1 @ 90%
% of Front Squat