JP CrossFit – Olympic Weightlifting
Weightlifting
Snatch complex (4x(2+1))
Snatch Lift-Off (x2) + Pause Snatch (x1)
Four sets at 70-75%. Pause for 3x at the knee on each rep.
Clean and Jerk (4×2)
four doubles at 75-80%
Back Squat (4×6)
70-75%. Lift with good form, sending the knees forward as you descend and then leaving them forward as you rise.
Afterbash
3 supersets of 12 reps:
DB Rows (12/side)
Face Pulls
DB Curls
3 supersets of 12 reps:
Russian Twists (12/side)
Hanging Leg Raises