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February 28, 2017


EMOM for 10 Minutes
1 Squat Clean + Split Jerk

We’re working on lifting technique today.  Spend 10 minutes working up to a strong effort squat clean and split jerk.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat. Practice catching the bar with your elbows up and bearing the load on your torso.  Re-grip if needed and perform a split jerk.  Don’t forget about your jerk recovery! Start by pulling the front foot back first and following up with the back foot. If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!


AMRAP in 8 Minutes
20 Double Unders
10 Thrusters 95/65lb

Workout Notes: Today’s workout is in the shorter time domain and is meant to be more of a sprint.  Make sure your thruster weight is light for you.  If you are capable of performing the Rx’d weight but it is a challenge, choose to drop the weight down to something you can move quickly with.  You should be able to complete 10 reps unbroken without much of a problem when you are fresh.  The double under rep count is fairly low for this workout.  If you are still having a hard time with double unders you can drop the number to something a little more manageable if needed. Even 5-10 reps is a great goal rather than doing 40 singles.  If you have never done a double under before or are unable to do them with any consistency you can do 40 singles with a double under attempt every 5 reps.  Double unders can be frustrating but if you keep working on this skill you WILL get better!


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