Warm-up:

3 rounds with empty barbell
Press in split jerk 5 reps
Pause split jerk 5 reps (3 sec pause in the bottom of the dip and in the catch)

A.) Split jerk techique

B.) Workout 10-1, use around 50% of 1 RM

Split jerk 3 sec pause in the catch.

• if you fail to hold that 3 sec it's a "no-rep"