Strength
Jerk
2-2-1-1-1
Workout
5 RFT
5 Strict Dips
7 DB Hang clean/Jerk (per side) – 1-50/35
9 Box jumps – 30/24
**Starting off the weekend with some heavy jerks. Set the barbell up on the rack; no need to do extra work and clean the barbell from the ground. The is a good way to work on bringing the heavy barbell down to the rack position since there’s no dropping. Practice this skill.
This workout involves a lot of hip extension. It starts you off with some pressing again but in the form of dips. Keeping the reps low, but making you do them strict. It’s okay to use the Matador attachment, too. Going overhead with a single DB hang (power) clean and jerk. This is a simple movement, but easy to execute poorly. I’m a stickler for precision, even when trying to move fast, and I ENCOURAGE you to carry over your knowledge of the barbell jerk and use it with the dumbbell. Don’t just swing the weight up; jump it up and keep it close to your body. Don’t just dip/drive the weight overhead, use that first dip to get the weight off your shoulder and DROP under the dumbbell. You’re not actually pushing it overhead, but instead getting underneath it as quickly as possible. Stand up fully then repeat the movement.
And jump on a box.