JP CrossFit – Olympic Weightlifting

Weightlifting

Snatch (Slow Pull)

Half speed from the ground to mid thigh

6×2 at 65-75%, then

2×1 at 80%

Weightlifting

Hang Power Clean (6×1)

Push Jerk (6×1)

Low Hang Power Clean + Power Jerk

Start at 70% of your power clean and work up to 80%

Weightlifting

Back Squat (6×6)

70-75% of your max back squat

6 strict pull-ups (or ring rows) after each set

this is optional after-class strength work