12.07.2016 Jerk Complex & Toes 2 Bar

STRENGTH:

Power Jerk BTN + Power Jerk + Split Jerk - Build to Heavy Load for the day in 20:00

BTN* - Behind The Neck

METCON:

3 Rounds For Time

15 Toes 2 Bar

10 Jerks 135/95

**(Push or Power Only) - Yes, the bar must start from the ground**

15:00 Cap

Execution

Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead. - Catalyst Athletics