Skill
10x45s
Power Clean + Split Jerk

We’ll be working on split jerk technique today on a forty five second timer. Start light and focus on a vertical dip and drive and a fast punch out as you drive your body down in the spilt position. The goal should be a solid and balanced overhead position for each split jerk before recovering with a small step back with your front foot and then a small step forward with your back foot.

Workout of the Day
8 rounds of 30 seconds at each station
kettlebell swings
barbell thrusters
rest

You’ll need an empty barbell today and a kettlebell. The thruster is meant to be very light today so if an empty barbell feels heavy at all make sure to grab a training bar and use that on it’s own or with five pounds on each side. You will want to choose a kettlebell that you are comfortable with here so that you can work for the majority of each thirty second work period. You will get a bit of rest after the thrusters in each round but try to transition quickly from the kettlebell to the barbell. Your score after eight rounds will be total reps.

standard: 24/16 kg, 35/25 lb.
rx: 28/20 kg, 45/35 lb.
sport: 32/24 kg, 45/35 lb.
overachiever: 32/24, 65/45 lb.