SKILL

EMOM for 10 Minutes
Power Clean + Push Jerk + 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 perfect mechanics before you increase the weight.

WOD

AMRAP in 9 Minutes

12 Burpees
6 Right arm overhead walking lunge steps 24/16 kg
6 Right arm overhead walking lunge steps 24/16 kg

Workout notes

Today’s workout is a couplet of a bodyweight movement and what is essentially another carrying movement.  Yesterday’s task involved moving an odd object in any fashion for a longer distance.  This workout steps up the difficulty by introducing lunges while holding a kettlebell overhead.  Most will find that a kettlebell is easier to hold overhead if you can get the weight hanging behind your arm.  Make sure you can safely hold the weight overhead with a locked out elbow and stacked over your shoulder.  If overhead mobility is an issue you can scale by holding the weight at the shoulder or goblet style.