Today’s WOD Barbell Complex and Annie WOD 5 Strict Press (115/75) 10 OverHead Squat 10 Push Press 15 Front Squat 15 Push Jerk 20 Back Squat
The Jerk
The execution can be broken down into 3 parts: the dip, the drive, and the split. It should be noted though that once the drive has been initiated there is little that can be changed and then motor patterns that are firmly established will kick in.Dip
Once the athlete is set up in the proper positioning the next step is to begin harnessing the power of the stretch shortening cycle to complete the lift. Technically speaking athletes should dip with their knees “out,” meaning the femur must be externally rotated, and go over the toes. The upper body should remain almost completely vertical to reduce any forward movement of the bar. This position is in contrast to the hip dominant position of the clean and snatch, and is what ultimately makes the jerk the most awesome quad dominant movement in the world. It is super important that throughout the dip portion of the jerk that the athlete maintain flat feet rather than move towards the toes. The depth of the dip before the drive phase should be roughly to a quarter squat level, but to specify a certain distance is not appropriate, most athletes will have a feel of the proper depth for them, indications that they are at the wrong depth will be apparent as they struggle to change directions. This minimal depth will allow for the greatest power during the drive, and should be executed quickly. The bottom of the dip is the braking portion where downward momentum is stopped. To really get down to it, the goal of the dip should be complete the movement quickly and on balance.
rest 2 mins then Annie 50-40-30-20-10 Double Unders Abmats 
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