5.4.16

Split Jerk Strict Press – 3×3

Split jerk the bar overhead, hospital then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

2. Strength/Skill Transfer

Jerk Balance – 3×3

Split jerk the bar overhead, then back your front foot up 4?. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position.  This should not be for a max load.  Video demo courtesy of Catalyst Athletics – Link

3. Strength

1RM Split Jerk