Strength
Saturday, January 21st, 2023 - ATS Day 37
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Upright Row
6x Empty Bar Front Squats
6x Empty Bar SLDL
8x Empty Bar Upright Row
6x Empty Bar Front Squats
6x Empty Bar SLDL
Barbell Warm Up
empty bar
A) Muscle Clean + Front Squat + Strict
Press
3x (5+3+3)
B) 3x (3 High Hang Clean Cycling + 3 Push Press)
C) C&J Cycle
3 sets: 2x (1 Clean + 1 Push Jerk/1 Split Jerk)
A) Muscle Clean + Front Squat + Strict
Press
3x (5+3+3)
B) 3x (3 High Hang Clean Cycling + 3 Push Press)
C) C&J Cycle
3 sets: 2x (1 Clean + 1 Push Jerk/1 Split Jerk)
WOD
Workout Format
“Grace”: 30 Clean & Jerks For Time
Cleans can be power or full and jerks can be push jerk or split jerk.
RX: 135lbs/95lbs- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps
Scaled: Select a weight that you can manage to complete all reps- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps
Cleans can be power or full and jerks can be push jerk or split jerk.
RX: 135lbs/95lbs- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps
Scaled: Select a weight that you can manage to complete all reps- Clean & Jerk
Rep Options: Cycle or Drop the Bar Between Reps