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The Jerk 3/25

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Oly Skill & Strength

For those with equipment at home. . .

A. EMOM x 9

1-3: 3 Jerk Balance (bar at forehead)
4-6: 3 Jerk Balance (bar at front rack)
7-9: 3 Paused Split Jerk (2 sec pause in the dip)

B. Front Squat

Build to a tough 5 in 3 working sets from last jerk weight

For those without equipment at home. . .

Oly:  use this as a technique session and practice with a broom handle, going slow and each rep with perfect technique

Front squat:  get creative, find a heavy awkward object and go for it

WOD

15min AMRAP

For those with equipment at home. . .

400m Run
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

For those without equipment at home. . .

400 m run
12 odd object Sumo Deadlift
9 ea single arm odd object Hang Power Clean (can even use a water bottle)
6 ea single arm odd object Shoulder to Overhead