Midcoast CrossFit – Midcoast Barbell
Step front foot thru into the bottom of a split jerk position w/ bar on shoulders, then perform sets of 3 presses w/ bar.
Work up to a heavy set of 3.
Jerk Split Drop (No Measure)
Warm up foot work drills and use bar only with this exercise.
Clean and Jerk (1 clean and 3 jerks)
Perform 1 clean and 3 split jerks as part of this complex. Go up in weight as form allows or drill at the same weight.