JP CrossFit – Olympic Weightlifting

Hang Snatch (4×3)

4×3, 75-80%, either from the hang above the knee or from blocks above the knee.

Clean complex (4x(2+1))

4x(2+1), 75-80%. Clean from hang above the knee + Jerk (or blocks from above the knee).

Back Squat (4×3)

4×3, 80-85%

Accessories

Single Leg Box Jump: 5×5/leg

3 Rounds:

30s/side copenhagen plank

10/side cossack squat

10 Seated Good Mornings