10 KB deadlifts
10 KB swings
10 press ups
10 paused lunges with a stretch.
3 min pulling EMOM, shoulder activation between sets.
Then footwork drills for split jerks.
A little change up of benchmark wod DT to finish. Look for quality and efficient barbell cycling.
ONLY increase weight if you are dropping under the bar and locking your arms straight away.
Work on SPEED under the bar, if your split get smaller the heavier you go then STOP.
Confidence plays a big part in getting under the bar so keep working on getting under.
Those of you who are confident and have a good split jerk then this is your time to build to a heavy 1 rep.
45 Hang power cleans
12 min cap
Work through all the dealifts before moving onto the hang power cleans and finishing with the STOH.