JP CrossFit – Olympic Weightlifting
Clean Segment Deadlift: work up to a top set of 3 reps at 65% with pauses at 1 inch off the floor, the knee, the hip, and the lockout. We’re using this as a positioning drill rather than a strength building exercise, so don’t max out.
Clean complex (2×2, 4×1)
Clean Lift-off + Clean Pull + Clean + Jerk
2×2 at 70% of your best C&J, then
4×1 at 75-80% of your best C&J
Power Snatch (7×1)
Technique Track: Starting at 75% of your power snatch, take seven lifts to work up to a 1RM.
Back Squat (10-8-6-4-4-2-2)
Strength Track: All sets at 70% of your max back squat. (You can go heavier than 70% if your squat PR is very old.)