Skill

EMOM for 10 Minutes
Push Jerk + Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with  the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice perfect mechanics before you increase the weight.

WOD

AMRAP in 15 Minutes

50 Lateral burpee over the bar
25 Hang power clean 115/85 lb

Workout notes

Today’s workout is a long duration couplet with two high rep sets of some familiar movements.  Start the workout by moving through your first set of fifty burpees at a steady and sustainable pace.   Sprinting from the outset is likely not going to end up paying off in the long run.  The benchmark load should be a medium weight for the hang power cleans so we’re looking for a weight with which you could knock out sets of 5-8 to get through the twenty-five reps in each round.

 

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