Remember what ever is stronger whether it is your push jerk or split jerk. Go with that for these workouts.
But, if you prefer Push Jerk because you have sloppy Split Jerk footwork; don’t shy away from the Split Jerk. This is why we’re here to work on technique.
Push Press
12×3@60%
Jerk Balance
3×2@80%
Jerk
3×2@80%
Front Squat
10×3@65%
Barbell Row
10×3@60%
RDL
3×10@65%
Unbroken Gymnastic Complex:
1 T2B + 1 Pull Up
*add 1 rep until you cannot complete the complex unbroken
AMRAP x 20
100 DU
50 Sit Ups
10 Hang Power Cleans
Pick a weight for the power cleans that requires you to break up the 10 reps. I would like this weight to be on the heavier side.
Drop Clean
3 sets
-Complete 3 sets of 3 cleans with an empty barbell or lighter.
-Set up in the standing position. Shrug your shoulders. Then drop into the receiving position pulling yourself under the bar.
-You will change levels catching yourself in a high power position, then in a lower power position (right above squat), then hopefully the squat if you are able to.
-If squatting ain’t happening, then just drop into lower power positions.
Muscle Clean+Hang Muscle Clean+Front Squat
2@70%, 2@75%, 3@80%
Clean
3×2@80%
DL
12×3@60%
Front Rack Zotts Press
3×2@80%
Core
5 Rounds
5 weighted Turkish SitUps
20 weighted side bends
-You will use the same weight for both movements, weighted Turkish sit ups are lower reps so go ahead and push the weight on it
Build to a set of 3 and complete 3 sets at that weight.
Stations For Time:
Station 1:
100 DB Bench Presses
*25 DUs every time you break
Station 2:
50/35 Ski Erg Cals
Station 3:
100 Barbell Bicep Curls
*25 DUs every time you break
You will have 5 mins to complete each station and 1 min between each station to reset and rotate.
Drop Snatch
3 sets
-Complete 3 sets of 3 snatches with an empty barbell or lighter.
-Set up in the standing position. Shrug your shoulders. Then drop into the receiving position pulling yourself under the bar.
-You will change levels catching yourself in a high power position, then in a lower power position (right above squat), then hopefully the squat if you are able to.
-If squatting ain’t happening, then just drop into lower power positions.
Muscle Snatch+Hang Muscle Snatch+OHS
2@70%, 2@75%, 3@80%
-Weight will be based off your Muscle Snatch
Snatch
3×2@80%
Overhead Squat
12×3@60%
Zotts Press
3×2@60%
Good Mornings
3×12@60%
CrossFit Wig Wag 