JP CrossFit – Olympic Weightlifting

Never heard of it? I got you, fam: https://www.catalystathletics.com/exercise/408/Press-In-Split/

Warm-up

Press-in-Split in sets of 5, no heavier than 50% of your jerk. Focus on having a super-stable split position, internal rotation in the shoulders, pinching your traps together, etc.

Weightlifting

Clean complex (4×1)

Clean + Jerk + Front Squat + Jerk

First working set is at 80% of your CJ, go up to 85% if it feels good.

Afterbash

Overhead Squat (5×1)

Technique Track: start at 85% and work up to 90% of your overhead squat. If your OHS pr is very old, you can go for a 1RM, but the focus today is on technique/positioning – don’t sacrifice good form for pcup points.

Romanian Deadlift (4×5)

Strength Track: First working set at 100% of your clean, then work up to 115%