JP CrossFit – Olympic Weightlifting

Watch this! https://youtu.be/PTvv1wHl1Nk

Warm-up

Pause jerks: pause for three seconds in the bottom of the dip, focus on keeping your weight over the front of your heel. Work up to 70% ish.

Weightlifting

Split Jerk (4×2)

First jerk is a pause jerk, second jerk is regular speed. 85% of your max jerk.

Power Clean (4×2)

85% of your max power clean. You can go heavier if your power clean PR is old, but focus on pulling vertically and catching the barbell high.

Push Press (4×3)

85% of your max push press

Afterbash

Shoulder Press (4×6)

Press-in-split