JP CrossFit – Olympic Weightlifting
Positioning > Movement > Speed > Loads
No foot snatches – heels can come up but toes must stay on the ground. Foot position in the set up and the catch will be identical.
Start at 55% and work up to 65%
This is a complex: Power Clean + Power Jerk.
Start at 60% and work up to 70%.
Power Clean (6×2)
Push Jerk (6×2)
This is optional after-class strength work.
Paused Front Squat (5×3)
3 second pause in the bottom – stay upright!
All sets at 65% of your 1RM front squat.