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August 2, 2017


EMOM for 10 Minutes
2 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.  If you feel unsteady at all after your first jerk play it safe and skip the 2nd rep if needed.


For time *

50,75 or 100 Burpees

*10 minute cap

Workout notes: This might look like an extremely simple workout for most but there are many ways to approach this.  The burpee is most effective as a training tool when performed to the most difficult movement standard. That means touching your chest and thighs to the floor and reaching full extension while you are off of the ground(perpendicular to the floor). Try to be explosive off of the ground even if this means slowing down your overall time. If you opt for a crawl up burpee your potential will be blunted as you are time limited by the mechanics of that method. Choose a number of burpees with which you can keep up a high intensity and complete under the 10 minute cap.  If you want to increase the level of difficulty jump and touch a target outside your reach for each repetition.

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