Olyween 1-1

JP CrossFit – Olympic 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.


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

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