07.01.2024

Jerk Transfer Skills with barbell
3 x push press behind the back
3 x push jerk behind the back
3 x split jerk behind the back 
3 x push press
3 x push jerk
3 x split jerk


Tips for split jerks
dip= straight, smooth and short
drive= up, thru, under- stack body, punch body through like a plate of glass
footwork
1. weight on heel of front foot
2. vertical shin
3. upright torso
4. back knee bent
5. weight on ball of back foot

 
 
Strength
Eight sets of:
*Paused Split Jerk + Split Jerk
Rest 1-2 minutes between sets

*Start at 65% and build to today's heavy/quality.
*Pause for 2 seconds in the dip before the first jerk. No pause during the second jerk.
 
WOD
"Delicious"
14:00 AMRAP
5 power cleans 135/95
4 front rack reverse lunges 135/95
3 shoulder to overhead 135/95
200m run