Week 4: Dip and Drive

JP CrossFit – Olympic Weightlifting

Backing off the percentages a bit this week to give your bodies a rest and focus on techique, i.e. deloading!


Hang Power Clean (5×3 at 60-65%)


Split Jerk (5×1 at 60-65%)

2 sec pause in the dip, 2 sec pause in the catch


Back Squat (4×4, 50-60%)

With a 5 sec negative. Start at 50% and work up to 60% if it feels comfortable.