Barbell Warm-Up
Split jerk warm up
With bodyweight only:
10 Split walks
10 Jump to split
With an empty barbell:
20 Alt. front rack elbow raises
10 Bradford press
5 Strict press
5 Push press
5 Strict press in split position
2 x 5 Split jerks
Clean warm up
With an empty barbell:
5 Clean deadlifts
5 High pulls from below the knee position
5 Hang muscle cleans
5 Power cleans, with 2 sec pause below the knee
Split Jerk
1. Build to today’s technical heavy single.
2. 3 x 3 @ 80-90% of 1.
2 sec pause in dip, 2 sec pause in OH position for all lifts.
Part 3
Clean
1. Build to today’s heavy with 2 sec pause below the knee and 2 sec pause in receiving position
2. 10 min EMOM: 1 @ 90-100% of 1. Without the pauses.