Turn2CrossFit – CrossFit
Warm-up
3 min bike/ski/row
20 banded pull aparts
20 Lu raises
10 ea side upside KB arm hinges
3 Rounds with Barbell:
5 Jerk Dips
5 Push Press
5 Push Jerk
5 Split Jerk
10 min EMOM
2 Jerk balance+1 Split Jerk
Jerk behind the neck+Pause Jerk+Jerk (Weight)
Before this as a complex building to a moderate heavy weight
Jerk Behind the neck-easier to drive harder and higher and to establish an ideal OH position.
Pause Jerk-strengthin bottom of dip, proper posture and balance, and more powerful longer drive