5 RFT: DB Snatches, Lunges, Wall Walks

Skill: Split Jerk

Athletes will spend 14 minutes working on split jerk technique. Coaches will emphasize two points specifically and take athletes through drills to reinforce these positions:

1) Footwork - developing the proper split
2) Stability - balanced weight distribution and strong, stable shoulders

*Do NOT overdo it on these. This is about technique not about load. Focus on the drills and have the goal of making things feel automatic and natural.


5 Rounds for time

20 DB Snatches, alternating arms
30 Walking lunges, alternating legs
5 Wall walks with a 1 second pause

*DB weight should be moderate to heavy. Lunges will be unweighted. There will be a 16 minute time cap on today's metcon.