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April 27, 2017

Skill

EMOM for 10 Minutes
2 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.

WOD

For time

30-20-10
Kettlebell Clean & Push Press 32/24 kg
Box Jump 24/20″

Workout notes: The one arm kettlebell clean can be more difficult than it’s barbell counterpart because the movement requires unilateral coordination.  In the barbell movement we pull our elbows around the bar and with the kettlebell you will need to rotate the object around your wrist as you receive the KB at your shoulder. Keep your elbow tucked in prior to beginning the push press.  In the split or push jerk we catch the bar by dropping under it for efficiency.  In this workout we’re specifically looking for a weight that makes a push press possible. You may perform your reps touch and go on one arm but do distribute the work evenly!  If you can’t find a kettlebell weight that works for you a dumbbell can be used.

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