Skill 

EMOM for 10 Minutes

1 Split Jerk w/ pause in the bottom of split position

Work on the technique of the split jerk with a moderate load.  Adding the pause will increase the difficulty of the lift so focus on an upright dip and drive.  In the split position make sure you are distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.  Start with a light load and add weight in small increments if you are new to the lift.

WOD

AMRAP in 10 Minutes
8 Front Rack Lunge Steps 115/85lb
100m Run

Workout Notes: Today’s workout is a couplet of the difficult front rack lunge and a short run.  Choose a weight for the lunge that allows you to complete the first round unbroken.  Make sure that you are able to keep your chest and elbows up as you step forward to tap your back knee to the ground and then push off your front foot to bring your feet back together.  If you find that you can not keep an upright chest through the entire rep you have most likely gone too heavy.  The run today is short, just out the back roll up doors down to the wall and back, so do your best to keep your speed up!