Split Jerk Strength
In 20 min find your 3 RM
REP 10
score is top 3 lifts
Goal & Intensity
-Improve bar control and power in the snatch.
-Build overhead strength and stability in the split jerk.
-Light, technical work first. Then heavy, controlled lifting.
Snatch: RPE 5, smooth and technical.
Split jerk: RPE 8–9, heavy but stable.
Coach’s Tip
Keep the bar close and use your hips in the snatch.
In the split jerk, stay balanced and lock out before recovering.
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