Skill

EMOM for 10 Minutes

1 Push Jerk + 1 Split Jerk

Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and complete both jerks in succession. If you are familiar with the lifts consider a moderate load for the duration of the workout and increase slowly if your technique is sound.  You’ll need to keep the load light enough that you can safely lower the bar down to your shoulders after completing the push jerk. Remember that lowering a heavy bar from overhead is a skill in itself so practice using soft knees to catch the bar at the shoulders rather than letting it crash down.  New lifters should keep the load light and practice perfect technique for each lift.  Both movements are complex so practice sound mechanics before you increase the weight.

WOD

AMRAP in 10 minutes

1-2-3-4-5-6…
Sumo deadlift high pull 95/65 lb
Thrusters 95/65 lb

Workout notes

We have double duty on the barbell today!  For this ten minute AMRAP you will want a bar that is loaded to a light enough weight that you can perform both movements with in fairly large sets.  The rep scheme is deceptive so be sure to test out several reps with both movements.