Skill

12x45s
1 split jerk

We’ll be working on a classic barbell lift today. You’ll have 12 opportunities to practice your footwork in the split jerk. Clean the bar to your shoulders and set your hands and feet in the optimal position to drive the bar upwards aggressively and then drop under the bar in a strong lunge position. To reset your feet, bring your front foot back and then your back foot forward.

Workout of the Day

AMRAP in 15 minutes
10 alternating dumbbell snatch
7 box jumps
4 one arm dumbbell push jerks


We’ll be using dumbbells today for a couple of different movements! Choose a weight that you can use for both the alternating snatches and the one-arm push jerks, and settle in for this 15-minute AMRAP. To scale this workout, choose a lighter dumbbell and swap out the box jumps for step-ups if this volume of jumping isn’t happening today.

standard: 30/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″