JP CrossFit – Olympic Weightlifting

Snatch complex (7x(1+1) @70-80%)

1 Snatch + 1 Hang Snatch (above knee)

You can use straps if returning the bar to the hang is your limiting factor.

Snatch Pull (5×2 @80-90%)

Pause below the knee, then pause above the knee. Keep your back activated and focus on exploding vertically with the weight in the midfoot.

Back Squat (2×3, 1×1)

2×3 @80%, then

1×1 @90%

Snatch Grip Press from Receiving (4×6)

Go a little heavier than you did three weeks ago.