New athletes will learn proper dip and/or pull-up techniques.
WOD: 5 RFT (20 min time cap):
4 Power Clean-Front Squat-Split Jerk (alternate legs) (135/95)
50 DU (consider dropping the total reps if still learning DUs. Goal is to do DUs and not singles)
1 min rest between rounds
Coaches note: If you are uncomfortable with alternating legs with the split jerk, lower the weight so that the jerk is manageable with both legs. These are not squat cleans. Athletes will clean the weight then come to full extension, then front squat the weight and come back to full extension before performing the split jerk.
4 Power Clean-Front Squat-Split Jerk (alternate legs) (135/95)
50 DU (consider dropping the total reps if still learning DUs. Goal is to do DUs and not singles)
1 min rest between rounds
Coaches note: If you are uncomfortable with alternating legs with the split jerk, lower the weight so that the jerk is manageable with both legs. These are not squat cleans. Athletes will clean the weight then come to full extension, then front squat the weight and come back to full extension before performing the split jerk.
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