Wednesday 110406


Split Jerk Balance 2 x 8

Push Complex 5 Rds

  • Push Press x 1
  • Push Jerk x 2
  • Split Jerk x 1


AMRAP in 15 Minutes As a Team:

  • Row For Meters

*Athletes will have to rotate through 30 second stations with one athlete always on the row machine.  At the end of 30 seconds athletes will move to the next station.  Coaches will asign stations for each class depending on number of athletes. 

Games Athletes

AMRAP in 5 Minutes

  • Squat Clean 165#/110#
  • Shoulder to Overhead 165#/110#

Click the link here to watch the instructional video.


Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

David with a PR..only 30lb over his body weight!

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