JP CrossFit – Olympic Weightlifting

Welcome to the new training cycle! Make sure to check slack for all the commentary and extra info.

Warm-up

Snatch with no jump and no hook grip. Do doubles up to 60% of your snatch.

Weightlifting

Snatch complex (5×3)

Snatch + Overhead squat at 70% of your snatch

Snatch Pull (4×5)

90% of your snatch, standing on a 2-3″ plate

Back Squat (4×8)

70% of your back squat

Afterbash

Jump Squats

4×5 at 20% of your back squat

This is optional accessory work.