JP CrossFit – Olympic Weightlifting

Focus

Today we wil introduce doing both a clean and a snatch in the same session. This should help you see the similarities in positions. Both movements will have a 3 position pause component. Keep the weight relatively light and work on form. EMOM is where you will go heavier.

Metcon (No Measure)

3 position pause snatch
*Pause for 1-2 seconds below the knee, low hang and high hang positions

* remember it’s always a default squat snatch in oly

* this is a warm up drill to make sure you’re hitting the right positions

EMOM 7 (Weight)

1 snatch
Build in weight across sets

Metcon (No Measure)

3 position pause clean
*Pause for 1-2 seconds below the knee, low hang and high hang positions

* remember it’s always a default in oly

* this drill is meant to help you dial in your positions

Metcon (Weight)

EMOM 7

1 clean