JP CrossFit – Olympic Weightlifting

Clean (Emom 15, then HS)

Emom15:

Min 1-5: 80%

Min 6-10: 85%

Min 11-15: 90%

Then find a heavy single without a clock

Clean Pull (3×3 @95%)

stay flat footed

Clean Grip Deadlift (3x(3+1) @90%)

3 Segmented Clean DL + 1 Clean DL.

Clear the knees out of the way, keep those shoulder blades depressed

Back Squat (3×2 @70%)

3 sec pause in the bottom