A) CF S-WOD
B) CF Metcon
C) Build to a heavy split jerk from the rack. (focus on driving under the bar with zero press out. You cannot move up in weight until you hit a good rep) (points of performance: bar supported by deltoids completely, vertical dip using knees only, violent extension of the legs, arms drive the body under the bar, not the bar over head.)
B) CF Metcon
C) Build to a heavy split jerk from the rack. (focus on driving under the bar with zero press out. You cannot move up in weight until you hit a good rep) (points of performance: bar supported by deltoids completely, vertical dip using knees only, violent extension of the legs, arms drive the body under the bar, not the bar over head.)