Pause split jerk + Split jerk

7-10 x 1+1 @ 65+%1RM jerk, go every 1:15-1:30

– Start @ 65%1RM jerk and only increase weight IF you’re moving well (pause split jerk will limit the load, on purpose, in this complex)
– Review the video for correct pause split jerk
– Pause for 2-sec at the bottom of the dip on the pause split jerk
– Pause split jerk before regular split jerk reinforces good position and balance on the dip, as well as powerful drive to full extension.