JP CrossFit – Olympic Weightlifting

Weightlifting

Snatch (1RM)

Three attempts to find a one-rep max.

Weightlifting

Power Clean (6×1)

Push Jerk (6×1)

This is a complex: Slow Pull Power Clean + Power Jerk. “Slow pull” means half speed from the ground to mid-thigh, then full speed for the 2nd pull. Focus on perfect positioning.

Do 6 singles at 83-88% of your Power Clean.

Afterbash

Back Squat (5×4)

Six chin-ups between sets.

Start at 83% and work up to 88% if it feels good.

This is optional after-class strength work.