Midcoast CrossFit – Midcoast Barbell
Split Jerk Warm Up (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)
Behind The Neck Jerk (2-2-2-2-2)
Split Jerk Complex (2-2-2-2-2)
One split jerk from behind the neck position and then one from the front rack position. Work up in weight for a few sets at moderate weight.
Stay light to moderate weight. Focusing on form and technique.