12 May Liftmore 5.12.15
PSKC CrossFit – Liftmore (Olympic Lifting)
Strict Press from split position (4 x 4)
Complete one (1) split jerk to obtain the “bottom” of your split position then complete four (4) strict presses. Climb in weight and treat this as a weighted warmup for the shoulders.
2 Cleans + 1 Jerk from the Blocks (3RM)
Complete two (2) full cleans from the blocks (bar at top of knee). Then, complete one (1) jerk with an intentional two (2) second pause at the bottom of the dip. This is intended to reinforce a vertical torso during “dip and drive” portion of the jerk. Work up to a heavy set while maintaining solid positioning.
Partner Leg Throws (3 x 30)
Partner one lays on the floor and partner two stands above their head. Partner one sticks legs straight up in the air and partner two throws their legs 10 x left side, 10 x middle, 10 x right side while partner one keeps their feet from hitting the floor each rep.