Skill

EMOM for 10 Minutes
1 Split Jerk

In today’s skill work we’ll work specifically on the split jerk. You will work from the floor and power or squat clean the barbell to the front rack position.  From there make sure you have a full grip on the bar. Use a controlled dip and then drive the bar up. When the bar has left your front rack quickly drop under the bar to receive the bar overhead. Don’t forget about your jerk recovery! Start by pulling the front foot back first and follow up by stepping forward with the back foot. If you have your technique dialed in feel free to add weight as you go.

WOD

AMRAP in 15 Minutes

50 Double Under
35 Sit-ups
20 Single dumbbell weighted step up 50/35 lb 24/20″

Workout notes

Today’s workout is a time priority triplet. We start with two bodyweight movements and finish each round with difficult weighted step ups.  Hold your dumbbell any way that you like, you can carry it in the front rack or on the shoulder, hanging from your side or even on your back.  Choose whatever position is most comfortable so long as you have at least one hand on it all times.  Double unders always present a challenge if you don’t quite have the skill.  Scale by first reducing the volume in each round or by making several attempts prior to switching to single unders.  Another good strategy is to spend about a minute of each round making double under attempts and then moving on to sit-ups regardless of how many you completed.