JP CrossFit – Olympic Weightlifting

Watch this first: https://youtu.be/Ku8PCoSvs-I

Novice lifters – spend half your time on the warm-up drill and the other half on the first lift.
Most people – incorporate the drill into your warm-up and do the first two lifts.
Team members – do all three lifts.

Warm-up

Bar Contact Drill – focus on balancing on your mid foot, staying over the bar, and pulling the bar into your hips.

Weightlifting

Hang Power Snatch (5×3)

Aim for 70% of your max snatch

Snatch Grip Deadlift (4×5)

Segment deadlift with 3 sec pauses 1″ off the floor, at the knee, and in the power position. Load should be 90% of your snatch.

Back Squat (4×8)

70% of your max back squat.