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October 8, 2014

Skill

1-1-1-1-1-1-1

Clean + Push Jerk + Split Jerk

Spend some time working up to a strong effort single in the push jerk + split jerk complex.  The entire sequence is considered 1 rep.  Bring the bar to your front rack position with your choice of power or squat clean.  Experienced lifters will want to catch the bar in a squat but everyone should be getting as deep as possible when pulling the bar from the floor. Once you complete your first jerk you’ll need to control the bar down from your overhead position by catching it with “soft” knees. Keep the load light and practice the movement(s) until you have perfected each before increasing in weight.  The push jerk will make the split jerk much harder than normal so dropping under the bar will be essential!

WOD

AMRAP in 6 Minutes

6 Push-Ups
12 Box-Jumps 24/20″

Workout notes: It might look simple but this workout is a burner! These movements will compliment each other in a way that you can afford minimal rest if you have strong conditioning.  Bodyweight experts should think about doing unbroken sets and burning through the box jumps so you can move continuously.  Most of us will need to break up the push-ups and pace the jumps so we can keep moving rather than redlining!

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