JP CrossFit – Olympic Weightlifting
Three attempts to find a one-rep max.
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.
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.