JP CrossFit – Olympic Weightlifting
Watch this! https://youtu.be/PTvv1wHl1Nk
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.
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
Shoulder Press (4×6)