The Jerk rack
The front rack has many different manifestations, even within what is (in weightlifting) one movement. While the clean and jerk is technically two movements, neither are done without the other in competition. See the link below for a very thorough description of the points of performance for the front rack and how it manifests itself differently in the clean and the jerk. And don’t forget to peak at the second article, giving us Mark Sisson’s take on why sprinting is great for us.
STR:
Split Jerk
heavy double
focus: rack position
WOD:
6 Rounds:
25′ Sandbag Push
25′ Reverse Bear Crawl Sandbag Drag
100′ KB Front Rack Carry
focus: Sprint through the sandbag moves, use a strong front rack to make the front rack carry a restful movement
SJ: 165# (same as 2RM, failed second lift @ 175#)
WOD: 6:16 @ 20kg KBs
It is possible I did more sprinting through the kettlebell carries than the bag pushes / drags… the bag transitions and drags had built-in tiny rest periods that it was hard not to take advantage of.
Split jerk, 100 # max double
WOD: 7:38 @ 28lb KBs