JP CrossFit – Olympic Weightlifting

Snatch (Emom 15, then HS)

Emom 15:

Min 1-5: 78%

Min 6-10: 83%

Min 11-15: 88%

Then find a heavy single w/o a clock

Snatch Pull (2×3 @95%)

Snatch Grip Deadlift (2x(3+1) @90%)

3 segment snatch DLs + 1 snatch DL

Back Squat (3×3 @80%)

5 sec negative on the first rep