Skill

EMOM for 10 Minutes

1 Push Press + Push Jerk + Split Jerk

We have a lifting complex on the menu today.  You will ten opportunities to work on three difficult overhead barbell movements.  The complexity will increase as you fatigue from rep one to three so technique will be paramount.  In the push press you drive the bar upward creating vertical momentum by driving from the hips and finishing the rep with your arms.  Carefully lower the bar down to the shoulders using the “soft knees” technique.  The push jerk and split jerk start with the same vertical drive but you will quickly drop into a partial squat for the push jerk and a deep lunge for the split jerk.  If you are new to the lift start out with a light and manageable weight as you get familiar with the positions.  Increase only when you have mastered the whole sequence.

WOD

AMRAP in 7 Minutes
10 Air Squats
7 Deadlifts 155/105 lb
4 Push jerks 155/105 lb

Workout notes

Today’s workout is a short triplet with a heavy emphasis on the barbell.  We’re performing bodyweight squats and knocking out light deadlifts but the load on the push jerks is on the heavier side.  We’re looking for a weight you can easily complete four reps in a row without compromising your form.  You should have a good idea what weight would be appropriate for you after working on the skill today.