Big Jerks

Week 4/8

1) Olympic Lift Skill (15 min)
5 sets of
2 x (Clean + 2 Push Jerk)

Beginner/Intermediate – Power Clean
Advanced – Squat Clean

Note: If you are still working on your press technique substitute the push jerk for a push press to improve your technique. Choose your progression of clean that your most comfortable with (Hi-hang, Hang, Below the knees, Floor). Perform a squat clean or power clean depending on your skill level with the clean. Avoid building to a heavy complex and focus more on your setup and execution of your Jerk.

2) WOD
12 Alt. Front Rack Lunges (95/65)
9 Push Jerk or Press
6 Squat Cleans
*Every time you let go of the bar complete 6 bar facing burpees

Note: Choose a weight where you can complete each round with 2 breaks or less

3) AP
4×20 GHD Situps
Rest 90 sec in between sets

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