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 the default is always squat snatch in Weightlifting.

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 the default is always squat clean in Weightlifting.

This is a warm up drill to make sure you’re hitting the right positions.

EMOM 7 (Weight)

1 Clean
Build in weight across sets