Strength: Split Jerk 2-2-2-2-2
The Jerk AKA Split Jerk: the athlete lifts the barbell from the shoulders to overhead. The primary purpose of the jerk as a training exercise, serves as a way to develop power, speed, precision, mobility and overhead strength.
Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead.
Conditioning: AMRAP for 13:00:
– 10 KB/DB Power Clean and Press – Right (Performance: more than 53/35#, Fitness: 53/35#, Health: 44/26#)
– 10 KB/DB Power Clean and Press – left (same)
– 15 Hollow Rocks
– 20 Reverse Lunges – total (w/ KB/DB held any way)
*The “Press” portion of the WOD may be strict, push press, or jerks