JP CrossFit – Olympic Weightlifting

Novice Lifters: spend half your time on the technique drill and half your time on the first lift.

Most folks: Use the technique drill as a warm up and do the first two lifts.

Competitors: Do all three lifts!

Warm-up

This week’s warm-up drill is the Power Clean from the hip – starting with the bar at your hips (in the power position), drive vertically through your feet and finish with a power clean! https://youtu.be/EmYvOX1xkYg

Weightlifting

Hang Power Clean (3×3)

at 80% of your power clean

Hang Clean (3×3)

at 80% of your full clean

Front Squat (4×5)

at 75% of your front squat