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!
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
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