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
3 Position Clean
-Below the knee
-Above the knee
One set=3 position clean and 1 jerk. Continue working up in weight as form allows.
*Variation can be made as follows:
-Low hang (right above the knee)
-High Hang (mid-thigh)