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

for time

21-15-9
Power clean 135/95 lb
Push jerk 135/95 lb

Workout notes

Today’s workout is a short duration couplet with two barbell movements.  Your score will be the time it takes for you to complete three rounds of power cleans and push jerks with a descending rep scheme. You will use the same weight for both movements so adjust your load based on the most difficult of the two.  For most of us that will be the push jerks.  The cleans can easily be completed by performing quick single repetitions with a short rest between reps.  That will likely take less time than trying touch and go reps as you’ll need to rest and recover between sets.  Single reps won’t make sense for the push jerks on the other hand because you would have to clean the bar from the floor for every rep. If you are in that situation you have gone too heavy. Use a weight that allows you to complete fairly large sets of push jerks.