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
5 Rounds with one minute on each station
Two arm dumbbell suitcase walking lunge steps 50/35 lb
Push-ups
Rest
Workout notes
Today’s workout is a five round interval workout with one minute of work at each of two stations and another minute of rest. In the first minute you’ll complete as many lunges as possible using a pair of dumbbells held at your side. Use dumbbells where you can keep your torso upright and push up with your leading leg without folding forward at the hip. If you are collapsing at the midline to finish your reps you have gone too heavy or may need to perform bodyweight lunges instead. For the minute of push-ups use a standard that lets you start each round with a large set and then recover momentarily so you can knock out a couple of smaller sets with your remaining time. Push-ups will inevitably start to fall off so break up your sets early and often.
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