Split jerk 1-1-1-1-1-1-1 reps

INTENDED STIMULUS
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Heavy day! Oh man, the split jerk is usually the underappreciated lift of the Olympic lifts. Make no mistake the split jerk is as technical as the snatch, as heavy as the clean, and much more unforgiving than both. The jerk is also a great way to teach yourself or your athletes that positioning in Olympic lifting is the base of everything. Today on your warm-ups make sure two positions are solid: the bottom of your dip and your split. If either is weak, the lift might not happen. On the dip make sure to be dipping vertically; you want your center of mass and your point of pressure aligned. On the receiving make sure your weight is balanced between legs and your overhead is tight AF. These two positions should be your priority, whether you are a proficient lifter or not. If the bar is moving well then load that up and get seven massive singles. If the bar is not moving that good, or you are still developing technique, try doing sets of three, and focus on crispness. Athletes that are learning how to split jerk can use our option 2. This is also an excellent technique primer for advanced lifters.
Vertical dip and balanced split!