Iron Grip CrossFit – CrossFit
Here we have a demo of the split jerk.
https://www.youtube.com/watch?v=PsiO8lZTU2I
Here it is in slow motion. Notice how he pushes the bar off his shoulders with his legs and then pushes himself down under the bar with his arms.
https://www.youtube.com/watch?v=4YJ_L7jqgoA
And just be glad this is not our training style here at Iron Grip.
https://www.reddit.com/r/crossfit/comments/59praa/klokov_jerk_training_dick_move_or_legit_training/
Warm-up
Warm-up (No Measure)
With PVC
10 jerk dips against the rack
10 jerk dips against the wall
With an empty barbell
3 Rounds
3 strict press
5 push press
7 push jerk
-THEN-
6 Alternating split jerks
4 split jerks with dominant side
-THEN-
work up to 80% 1RM split jerk (4-5 sets)