Power:
Split jerk
Split jerk
Partner Chalk Footwork Drill
BTN Barbell Split Jerk Chalk Drill 6 x 3
WOD:
12 Min AMRAP
10 Burpee Box Jumps
20 KBS
30 Jumping Air Squats
Today we are taking a step back to make several strides forward, this will be a valuable series of drills with the split jerk to go over and reinforce proper footwork at the start and finish of the split jerk. These drills will be much more technique focused than weight focused, so it is all about learning some important split jerk mechanics.
There is never any reason someone misses a PR Clean/Jerk attempt on the jerk part, so we are making sure everyone has some time to work with footwork, slow and short dip (with aggressive drive), maintaining an upright torso, and proper bar path. This also means working with the barbell behind the neck to take away some of the miscues and stimulus that can come from the front rack position. Lotsa good split jerk work today!
Wouldn’t want to leave you feeling like all you did was skill and power mechanics so we’ve got a relatively spicy AMRAP for you to chew on. Combining some burpee box jumps, American KB swings, and jumping air squats, legs and hips will be pleased you swung by today for some fun!