Week 8: Timing the 2nd pull

JP CrossFit – Olympic Weightlifting

The olympics are over… but it’s only three years until the next one!


Hang Snatch (6×1)

Start at 80% of your heaviest snatch and work up to 85%.


Overhead Squat (3×3)

85% of your heaviest overhead squat. If this is a big jump from the snatches you just did, take a warm up set or two before starting the triples.


Clean Pull (4×2)

This is optional strength work for after class.

110% of your heaviest clean, explosive on the way up and a 6sec tempo on the way down. Focus on perfect clean positions.