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 3 sets:
–Jerk Behind + Jerk
–Split jerk from low block
Clean complex (1-1-1-1-1)
Hang clean, power clean, squat clean
Work up to about 75-80% of you 1rm clean
Clean and Jerk (1-1-1-1-1)
Work up to a heavy single for the day.