JP CrossFit – Olympic Weightlifting
Make sure to warm-up well! Give yourself a good 10-15 minutes to warm-up at the start, and also take a few warm-up sets for each individual movement.
Hang Power Clean (5×3)
75% of your clean and jerk
Clean complex (5×3)
Hang Clean + Power Jerk at 75% of your max Clean & Jerk
Front Squat (4×5)
70% of your max front squat