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How to do a Behind the Neck Split Jerk to increase your strength and improve your performance in CrossFit WODS.

Set up for the Behind the Neck Split Jerk

  • Stand with heels underneath your hips, legs locked out.
  • Hands outside the shoulder with a full grip, elbows under the bar.
  • Begin with the bar racked on the back of the shoulders, belly tight.

Points of Performance for the Behind the Neck Split Jerk

  • Start the movement by breaking at the hips and knees dipping straight down and dynamically straight back up, opening the hips aggressively.
  • Feet move at the same time from under hips to a split position shoulder width apart.
  • Push yourself down under the bar and catch the bar in full lockout.
  • Recover by bringing the front foot back and back foot forward to a full stand.