JP CrossFit – Olympic Weightlifting

Weightlifting

Snatch (5×3)

Pause for 3s below the knee. 72-77%

Clean complex (5x(1+1+1))

Clean Lift-Off + Clean + Jerk, 72-77%

Back Squat (3×5)

5 second eccentric phase – put on a metronome if you need it! 77-82%

Afterbash

3 supersets of 10 reps:

Cossack Squat (w/DB or KB)

Good Mornings

3 supersets:

Front plank, 45s

Side plank, 30s/side