Strength
Saturday, March 4th, 2023 - ATS Day 43
Warm Up - 2RNFT
10x Band Shoulder Rotations
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s
8x Empty Bar Elbow Rotations
8x Empty Bar Good Morning
6x Squat Hold 2s
Snatch Warm Up
A) 3 sets: 3 Tall High Pull + 3 Tall Muscle Snatch + 3 OHS w/ empty bar
B) 3 sets: 2 Snatch Balance + 2 Tall Snatch w/ empty bar
B) 3 sets: 2 Snatch Balance + 2 Tall Snatch w/ empty bar
Snatch Complex
E2:00MOM5: 1x (1 Snatch Pull + 1 Hang Snatch + 1 Snatch + 1 OHS)
65-70% Snatch/Light to Moderate
65-70% Snatch/Light to Moderate
Clean Warm Up
A) 3 sets: 3 Tall High Pull + 3 Tall Muscle Clean + 3 Front Squat w/ empty bar
B) 3 sets: 3 Tall Clean from toes w/ empty bar
B) 3 sets: 3 Tall Clean from toes w/ empty bar
Clean Complex
E2:00MOM5: 1x (1 Clean Pull + 1 Hang Clean + 1 Clean + 1 Front Squat)
65-70% Clean/Light to Moderate
65-70% Clean/Light to Moderate