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September 24, 2014

Skill

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

Split Jerk

Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under the bar.

WOD

50-40-30-20-10
Sit-Ups
10-8-6-4-2
Power Clean 185/125lbs

Workout notes:  We have 5 rounds of lower rep cleans and the suggestion is a little heavier weight than what you might usually see in a high rep metcon.   If you feel like you are ready to challenge yourself a little and you’ve got the technique down go a little heavier with your lift but keep in mind that we’re still looking for a weight that is probably lower than 70% of your 1RM.

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