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