Block 3, Week 3, Session 1

JP CrossFit – Olympic Weightlifting


Complex: Hip Clean + Hang Clean

Focus on keeping the heels down right up until the explosion, and exploding vertically through the whole foot.


Clean (2RM)

Stop as soon as your technique begins to break down. No more than two misses (but zero misses is also fine).

Clean Pull (2×3)

110% of your clean and jerk. Stay explosive.

Front Squat (3×3)

75-85% of your front squat. Listen to your body, especially if you’ve been doing a lot of lifting.


Straight-legged boxjump, 3×3. Focus on aggressive leg extension.

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