JP CrossFit – Olympic Weightlifting

Weightlifting

Snatch complex (5x(1+3))

1 Power Snatch + 3 Overhead Squats, five sets at 70-75%

Push Press (3×3)

70-75%. If your push press 1RM is old and this feels light, you can go heavier. Keep the emphasis on the leg drive, though – this shouldn’t be a shoulder grind.

Front Squat (3×4)

74-79% of your front squat

Accessories

5×10 Box Jump w/straight legged landing

3×10 supersets:

Barbell Rows

Rear Delt Flies