Skill
14x45s
(odd) 1 split jerk with pause in overhead position
(even) 1 split jerk (no pause)

increase weight every 2 lifts or use the same weight across all rounds

We’re working on the split jerk today in two different ways. You’ll have seven attempts at each lift for fourteen total split jerks. In the odd rounds we’re adding a pause in the split position before you recover. This will force you to focus on a solid and balanced overhead position for each split jerk. After the pause make sure to recover by bringing your front foot back slightly first and then bringing your back foot forward to meet it.

Workout of the Day
AMRAP in 10 minutes
10 push-ups
10 box jumps

Today’s workout is a simple one but also a great time to focus on moving well. Hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Box jumps are another movement it can be easy to get lazy with. Focus on landing on your box with your chest up, knees over your toes and weight evenly distributed across your whole foot. Your score today will be total rounds plus extra reps in the next round.

standard: 24/20″
rx: 24/20″
sport: 24/20″
overachiever: 24/20″

CFD at home:
The only thing you would need to get today’s workout done from home would be a box or bench to jump on to. If you don’t have something to use for box jumps you can change the movement to broad jumps. Scale push-ups as you normally would if needed. Your score today will be total rounds plus extra reps in the next round. See you on the leaderboard!