Strength
Split Jerk
- x 2 x 4 sets @ RPE 7
Pause :03 in receiving position each rep.
Notes
Today’s strength is split jerks. You will perform 4 sets of 2 reps with the same weight across all 4 sets. Each rep will have a :03 pause in the receiving position. This weight will not be close to your max. Stay at a 7/10 difficulty to ensure your positions look good.
Conditioning
For time:
- 20 Clean and Jerks
- 10 Wall Walks
- 20 Power Snatch
10:00 time cap
Notes
Our workout today is a chipper. Your score is the time it takes to complete the prescribed reps or the number of reps completed under the 10-minute time cap.
Use a moderate weight on the barbell. Quick singles on both the power clean and jerks and the power snatches is a good strategy. The snatches will be the limiter here and will therefore dictate what weight you use.
Aim to spend no more than 2:30 on the wall walks. Adjust the number of reps or target height accordingly.