JP CrossFit – Olympic Weightlifting

Watch this: https://youtu.be/dCiugtIWFrU
Read this: https://www.catalystathletics.com/exercise/217/Tall-Snatch/

Weightlifting

This is a complex: Snatch + Hang Snatch.

In other words, do a full snatch and then immediately follow it with a hang snatch. I put them in as two separate movements so you can get those sweet, sweet pcup points.

Start at 75% of your max snatch and work up to 90%.

Snatch (7×1)

Hang Snatch (7×1)

Afterbash

Clean complex (5×1)

This is the Technique Track.

Power Clean + Power Jerk at 85% of your max power clean/jerk (whichever is lower)

Front Squat (6×5)

This is the Strength Track.

75-80% of your max front squat.