JP CrossFit – Olympic Weightlifting

Hang Snatch (2×1 @90%)

Snatch from blocks below the knee:

3×2 @85-87%, then

2×1 @90%

Snatch Pull (5×3 @100-110%)

from blocks below knee

Front Squat (5×2)

5×2 @90-100% of your CJ. Focus on speed

Accessories

four supersets:

8 box jumps (w/straight leg landing)

60 sec front plank