JP CrossFit – Olympic Weightlifting

Welcome to the Back to Basics Cycle! Watch Max Aita teaching the bar contact drill to Meg Squats here: https://youtu.be/IcCGLoNqN2U?t=27

Warm-up

2-3 rounds:

9 squats

6 inchworms

3 burpees

Then with an empty bar:

5 good mornings + 5 squats + 5 elbow raises + 5 press in split

3 muscle cleans + 3 front squat

3 power cleans + 3 front squat

3 clean and jerks

Then the Bar Contact Drill until it feels fluid and comfortable.

Finally, 2-3 sets to warm-up your clean & jerk to 55-60%

Weightlifting

Clean complex (Six sets)

Paused Clean Pull + Paused Clean + Jerk

a) 2×2 at 65% of your C&J

b) 4×1 at 70-75% of your C&J

Afterbash

Hang Power Snatch (5×1)

Technique Track: Start at 70% of your max snatch and work up to 80%.

Back Squat (10-9-8-7-6-5-4-3-2-1)

Strength Track: Pick a weight 65-70% of your max back squat and stick with it across all ten sets.