Todays activities was based around two jerk concepts: speed and hips. The jerk is one of the hardest moves to master as most have the overwhelming temptation to press the bar. If you press the bar, you switch your hips off.
So we designed a little WOD that began by discovering your 1 rep max split jerk, then using 70% of that in the following: do 20 press ups, followed by 5 split Jerks, amrap 15 minutes.
After round 3 or 4 your arms were toast, so it became all but impossible to jerk the bar by using your arms. Voila, instant learning, use your hips, use them fast.
A big “well done” to Deborah for adding 2.5kg to her jerk