Split Jerk

1. Hold the Bar outside shoulder width on your shoulder. Elbows slight raised. 2. Dip and Explode the hip to propel the bar overhead with your chin slightly tucked. 3. During the explosion portion of the Split Jerk, jump your feet out into a Split Stance with your knees slightly bent. Keep your chest upright and stay balanced. 3. Make sure the head finish though with your arm locked out and aligned with your ears. 4. When standing up again, bring your front foot back halfway then bring your back foot up halfway. 4. Bring bar back to your shoulder.