SoLa CrossFit – Weightlifting

Skill

Split jerk off Back Rack (5×3
Focus on Land )

-Back Rack is a great way to simplify the split jerk. No Chin to get out of the way

Olympic Weightlifting

1: Jerk Complex (6×1
Start counting once @ RPE 6 )

-1 Front Squat

-1 Push Jerk

-1 Split Jerk

2: Front Rack Holds (6x 30 Sec @ 90-100% of clean max

If no clean max use 80% of front squat )