JP CrossFit – Olympic Weightlifting
We’re going to do jump-to-splits! Work up to at least 80% of your clean and jerk. 100% would be better.
Split Jerk (3×3)
80% of your clean and jerk
Power Clean (3×3)
80% of your power clean
Snatch Balance (2×3)
80% of your snatch. Only give the bar a tiny boost with your legs – the main driver of this moment is pushing your body down by pressing with the arms.
Shoulder Press (4×6)
Optional accessory work: Press-in-split
Legs in the split position, remember to brace your core. Four sets at a moderately heavy weight.