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 sound mechanics before you increase the weight.
WOD
for time
20 Push Jerk 135/95 lb
35 Hang Power clean 135/95 lb
50 Burpees
Workout notes
Today’s workout is a three movement chipper that will ideally fall into a shorter time domain. We have two weightlifting movements with differing levels of difficulty. Test out both movements and adjust your load based on which movement is more difficult. For both the push jerks and the hang power cleans you’ll want to be able to start each movement with a large set to knock out a good portion of the reps. You’ll finish the workout with a large set of burpees so start out at a sustainable pace and try to hold that pace until you get through all fifty reps. The barbell movements can be scaled by the weight. If the total burpee volume looks like more than you are ready for consider dropping the number from 50 down to somewhere between 30 and 40 reps instead.
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