JP CrossFit – Olympic Weightlifting

Snatch (5×1)

5×1, 75-80%, no foot no hook

which means a) don’t lift and replace your feet – maintain contact through the forefoot through the entire movement, and b) use a standard grip instead of a hook grip.

Clean and Jerk (3×1)

3×1, 80-85%

Back Squat (4×3)

4×3, 80-85%

Accessories

Superset 4 @ RPE 8:

Seated Press x6

Pull-ups x6

Rear Delt Fly x10