LIFT

Pause Front Squat 2 x 8 – 3 Second pause at the bottom of each rep. Stay tight.

Use 80-90% of your 1 Rep Max. If you are new work to a challenging weight across all 8 sets.

WORKOUT

Performance
8 Min AMRAP
5 Box Jumps 30/24″
10 1 Arm OH DB Lunge Steps AHAP
15 Sit Ups

Fitness
8 Min AMRAP
5 Box Jumps 24/20″
10 1 Arm OH DB Lunge Steps AHAP
15 Sit Ups

STRENGTH

How To Dip Correctly In The Jerk

The jerk dip is a tricky motion for a lot of athletes because most of us are so accustomed to relying on the hips for athletic movement, and the jerk is essentially all knees. The dip arguably influences the jerk more than any other element. When standing in the drive position, imagine a vertical line running approximately through the bar, hip and ankle. The goal is to keep these three points in that line throughout the dip and drive.