JP CrossFit – Olympic Weightlifting
Hang Snatch (5×1)
Low Hang Snatch – bring the bar below the knee.
Start at 75% and work up to 80% of your Snatch.
Overhead Squat (5×3)
Technique Track! Build to a heavy 3 (or 3RM) over the course of five sets.
Clean Grip Deadlift (3×10)
Strength Track! Start at 80% of your clean and work up to a heavy 10.
The clean deadlift position is exactly the same as a clean – hips down, chest up, bar over the toe knuckles, shins touching the bar.
Don’t go so heavy that you slip into a conventional deadlift!