Split Jerk Werk


Cindy finishing a solid jerk!

PC Oscar braco

Good work on the tempo box/bench squats yesterday. Fun to see many of you challenged in a new way!

Today's skill is great opportunity to see where your Jerk is at and to focus on some technique before maxing out.

Stay safe and have fun!

TRAINING WEDNESDAY

WARMUP

3 rounds

6 Push up with plank T rotation

12 glute bridge marches

20-30sec hollow rock hold

SKILL

Split or Push Jerk: 6 x 3 Every 90sec build every 2 sets

rest 4 min then

Split or Push Jerk: 6 x 1 Every 90sec build to heavy single SCORE #1

WOD

For time:

RX

3 rounds of

10 hang power snatch 65/95

6 barhop burpees

Straight into

3 rounds of

15 bench press (65/95)

15 abmat situps

Take same bar from snatches, put it on the rack. Time runs continuously through both wods. Should be relatively quick so can run in heats

SCORE #2

FG 55/75

TG Scale Bar as needed, regular burpees

CP 85/125