JP CrossFit – Olympic Weightlifting

Warm-up

We’re going to do jump-to-splits! Work up to at least 80% of your clean and jerk. 100% would be better.

https://www.catalystathletics.com/exercise/411/Jump-To-Split/

Weightlifting

Split Jerk (3×3)

80% of your clean and jerk

Power Clean (3×3)

80% of your power clean

Snatch Balance (2×3)

80% of your snatch. Only give the bar a tiny boost with your legs – the main driver of this moment is pushing your body down by pressing with the arms.

Afterbash

Shoulder Press (4×6)

Optional accessory work: Press-in-split

Legs in the split position, remember to brace your core. Four sets at a moderately heavy weight.