Wednesday
Oly Skill: Split Jerk
Dynamic warmup plus clean patterning
Split Jerk demo, explanation why we do them (getting under the bar), foot work patterning
8 minute Practice (Conga Line Style from Blocks)
1 Split Jerk from Blocks+ 3 Mississippi Count Hold in Catch + Controlled Recovery to standing.
Rx: 135/95
Scaled 95/65
The goal is for each athlete to perform 8-10 PERFECT split jerks during the 8 minutes.
MetCon
12 minutes EMOM
M1) 3 Hang power cleans + 2 push press + 1 jerk pause in catch @60% C&J
M2) 15 burpees