August 8, 2014


EMOM for 10 Minutes
2×1 Clean & Split Jerk

The focus of this skill work is the Split Jerk! Work up to a light load and perform two separate Clean & Jerks.  Use any method of clean to receive the barbell at the shoulders. A power clean will probably be the most efficient and should be manageable using a light load.  The pace will be quick so use a weight light enough that you can make your lifts in about 15-25 seconds leaving ample time to rest. Focus on your footwork!


AMRAP in 12 Minutes

10 Pull-Ups
10 Dumbbell Hang Snatch 45/30lbs
10 Dumbbell Lunge Steps 45/30lbs

Workout notes: With the dumbbell hang snatch there is no need to touch the ground between reps.  Bring the dumbbell below your hips to the hang position between reps.  Break up the reps in whatever way works best for you.  Carry the dumbbell in the front rack or on your shoulder but keep your torso vertical for each step.

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