Midcoast CrossFit – Midcoast Barbell
Split Jerk Assistance Exercises (Oly) (No Measure)
–Jerk Footwork (Hands on hip/no barbell)
The next 2 movements can be performed up to 40% for reps of 3.
1. Jerk Step (w/ barbell remaining on shoulders in rack position)
2. Press in Split (w/ barbell, body remains in split position while pressing barbell overhead)
–Jerk Split Drop (w/ barbell only)
The next 2 movements can be performed from up to 60% – 75% for reps of 3:
–Jerk Behind + Jerk
–Split clean from the low block
Split Jerk (1-1-1-1-1)
Split Jerk from the rack or blocks. Work on getting low in the split and dropping underneath the bar. 5 singles @ 70-80% of 1rm.
Hang Clean (3 hang cleans)
Work up to a heavy set of 3. Starting position is right above the knee level.