JP CrossFit – Olympic Weightlifting

Weightlifting

Snatch (4×2)

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.

Afterbash

5×5 Single Leg Box Jumps

4×10 Supersets of:

Ring Dips (scale appropriately)

Single Leg Romanian Deadlifts