Split Jerk 1×1

10-15 mins of practice.

Stay light and focus on form.


During this time, we want athletes to establish a proper set up and catch in the split jerk. Take some time and have athletes just practice with PVC/Empty barbell.

Advance athletes can add weight but stay light (No Maxing)

Focus on pausing in the catch and remember to ALWAYS recover with the front foot.

4 rounds for time of:

10 L/10 R Single Arm Dumbbell Cleans, 70/50 lbs

20 Box Jump Overs, 24/20 in

Stimulus is moderate pacing across the entire workout. Dumbbell weight should be challenging but manageable across all sets with appropriate pacing. Do not allow athletes to use a weight they cannot maintain good form and control. Athletes should be strategic in the way that reps are split up in order to preserve quality movement and grip.

Smooth and steady at the start. Try and keep similar round times, and donโ€™t go for broke early on. Longer rest periods should be taken between the movements