JP CrossFit – Olympic Weightlifting

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Weightlifting

Clean and Jerk (6×1)

75-80-84-87-90-94%

Power Snatch (7×1)

Slow Pull: smooth like butter, like a criminal undercover

Start at 75% of your max power snatch and work up to 85%

Afterbash

Alternate sets between the two exercises, 60ish seconds rest after each set.

This is optional post-class strength work.

Front Squat (4×4)

80-85% of your max front squat

Push Press (4×4)

80-85% of your max push press