Pause Push JERK + Push JERK

Push Press with a pause in a dip without moving feet + Push Jerk without moving feet. 

The complex is for working out coordination, the drive amplitude, and the development of arm strength. At first, the athlete performs a smooth dip with a pause at the lower point, drives out from “dead point,” and squat without moving feet, after this push jerk without moving feet with an emphasis on an instant switching from dip to drive. The recommended period: preparatory. Load: 50-60%, 3-4 sets, 1-2 reps per exercise.