Skill

Split Jerk
2-2-2-2-2

Work up to a strong effort double in the split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot. Press yourself under the bar and finish with your arms fully extended before you recover your feet.  If you are new to the lift keep the load light and practice perfect movement.You will need to bring the bar down to your shoulders so your loading should be well below maximum.

WOD

AMRAP in 15 Minutes
3-6-9-12-15
Strict Press 115/75 lb

200 m Run after each round

Workout notes: 

In today’s workout you will be performing a strict press. This is the simplest overhead movement, but because you will only be using your arms for this movement, you will find that the Rx’d weight may be difficult.  Make sure that you can hit the first round or two unbroken with the weight you choose.  You most likely will not be breathing hard after your strict press reps so try to push the pace on the run.