The purpose of this exercise is to teach balance and positioning for the jerk behind the head. You must be balanced in your split position to properly push press the weight into the overhead position. After the push press, a jerk is performed to reinforce the same balance required for the landing position of the split jerk.
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A. Skill: Toes to Bar
B.5 Rounds on a 30 second work to 30 second rest interval for reps of:
Toes to Bar
Each round you will perform each movement on a 30 second interval. The entire WOD takes 25 minutes. Your score is total number of reps completed.
A. Push Press from Split + Jerk (see video above)
B. Work up to a heavy complex of: 1 Power Clean + 1 Hang Power Clean + 1 Jerk
Warm up C
A. Paused Power Snatch: Pause at BTK position for 2 counts, working up to a heavy single as technique allows.
B. Drop 10-30# from heaviest single and perform 3×3 Power Snatch
C. BTN Snatch Grip Push Press 5×3 reps
D. For time:
30 Dumbbell Shoulder to Overhead
25 Dumbbell Shoulder to Overhead
20 Dumbbell Shoulder to Overhead