JP CrossFit – Olympic Weightlifting
77-82% of your max snatch. Focus on perfect bar path, especially past the knee.
Clean complex (5x(2+1))
2 Pause Cleans (at shin) +1 Jerk
Use the pause to make sure your weight is balanced over your midfoot and your lats are active
Paused Front Squat (4×3)
77-82% of your front squat 1RM. Pause for 3s in the bottom of the squat.
5×5 Single Leg Box Jumps
4×10 Supersets of:
Ring Dips (scale appropriately)
Single Leg Romanian Deadlifts