Pause Sp/Pw JERK + Sp/Pw JERK

The complex is for working out drive amplitude and jerk power. At first, the athlete performs a smooth dip with a pause at the lower point and pushes out the bar from “dead point”, after this performs the jerk with an emphasison an instant switching from dip to drive. There is an option of performing in push jerk and split jerk. The recommended period: preparatory. Load: up to 80%, 1-2 reps per exercise.