JP CrossFit – Olympic Weightlifting
Watch this: https://youtu.be/dCiugtIWFrU
Read this: https://www.catalystathletics.com/exercise/217/Tall-Snatch/
This is a complex: Snatch + Hang Snatch.
In other words, do a full snatch and then immediately follow it with a hang snatch. I put them in as two separate movements so you can get those sweet, sweet pcup points.
Start at 75% of your max snatch and work up to 90%.
Hang Snatch (7×1)
Clean complex (5×1)
This is the Technique Track.
Power Clean + Power Jerk at 85% of your max power clean/jerk (whichever is lower)
Front Squat (6×5)
This is the Strength Track.
75-80% of your max front squat.