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)
Split Jerk (1-1-1-1-1)
Work up to a heavy single for the day of split jerk from the rack or the blocks.