Skill:
Split Jerk Progression + Complex Review
Basic Split Jerk Progression (applies to both front rack and back rack split jerks)
Jump to Split w/ hands at sides + Recover (front then back foot)
Dip + Jump to Split + Recover
Dip + Jump to Split w/ thumbs at shoulders + Recover
Dip + Jump to Split + Punch hands to ceiling (no PVC) + Recover
Dip + Jump to Split + Punch w/ PVC then BAR + Recover
Complex Review, see notes below on Back Rack Jerk
Strength:
e90s x7 - From the Rack:
1x Front Rack Split Jerk + 2x Back Rack Split Jerk (aka Behind the Neck)
**Beginning at a light weight (20-30%), athletes will build up to a moderately challenging weight (70-80%) for this complex, not a max. The split jerks from behind the next should be completed with a standard jerk grip w/ elbows under the bar, not a snatch grip. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.
WOD:
For Time:
250/200m Row
10 Shoulder to Overhead @70-80% / 3-5 UB Reps (185/125)
250/200m Row
8 Shoulder to Overhead
250/200m Row
6 Shoulder to Overhead
250/200m Row
4 Shoulder to Overhead
250/200m Row
2 Shoulder to Overhead
Accessory Work:
9 min AMRAP:
24 Double Unders / 48 Singles
12 (6R/L) 1-Arm KB/DB Hang Clean