B. Specific
Jerk Drills
5 btn dip hold
5 btn Push press + pause in ext.
5 drop jerk
5 btn Split jerk
Scaling options
Beginner
Amrap 15 mins
15 Ring rows
10 Strict DB press
15 Front Squat @light
Intermediate
Amrap 15 mins
15 Pull-ups / Assisted CTB
10 Piked HSPU
15 Front Squat @95/65lbs
COMP
10 rounds for time
15 CTB
10 Strict HSPU
5 Front Squat @135
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TC: 15mins
Scaling options
Beginner
Push press
3-3-3-3-3
*Gaining the necessary positional and prerequisite, shoulder girdle strength for the jerk.
Intermediate
Split Jerk
3-3-3-3-3
COMP
As written