CrossFit Barwon – Elite Chinese weightlifting


Split Jerk (Heavy double x2)

Split Jerk (3×3)

@ 15-20% less than heavy double

Overhead Squat (2×3)

Find the sweet spot…work great technique


Metcon (AMRAP – Reps)

It’s a democracy….ab work of your choice in the form of a tabata or double if there’s time

1x static

1x dynamic


Jerk Drills

Put focus into the Split stance – don’t walk the tightrope

In between each drill

5 tall to split – footwork only

5 OHS with PVC pipe

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