Midcoast CrossFit – Midcoast Barbell
Step front foot thru into the bottom of a split jerk position w/ bar on shoulders, then perform sets of 3 presses w/ bar.
Work up to a heavy set of 3.
FRONT SQUAT, PUSH JERK COMPLEX
6 sets total
Rep scheme per set:
1 front squat, 2 push jerk
(Go based off of jerk weight)
(Start at 55-65% of 2RM jerk weight)