Aggressive and Explosive

6×1 Split Jerk @80-85%

Then

10 minute AMRAP
35 Double Unders
7 Shoulder to Overhead @65% of your max jerk

WODprep Strategy Top Tips:

Ever gone to clean the barbell, managed to get it to shoulder height, but then when it came to the jerk, that’s when it all went wrong? Sucks, right?

Jerks aren’t glamorous, but if that shoulder-to-overhead movement is a weakness, then you’ll find yourself dropping that barbell a lot more than you want to.

This workout has two parts to help you nail the shoulder-to-overhead movement. First, focus on the split jerk’s movement pattern and get explosive with it. That means attack it aggressively and, more importantly, be confident with the barbell. Don’t let the barbell control you; you control the barbell. Having a more focused movement will help you to get better form.

Finally, to put that practice into motion, the 10-minute AMRAP helps you do that movement without thinking as much. This will help you to get that muscle memory, which, improves your performance in competitions.