CrossFit Lifted – Olympic Weightlifting
20 hang cleans (perfect form and footwork)
20 snatch balances
20 jerk drills (chalk, 10 without PVC, 10 with)
Hang snatch + snatch btn
Hang snatch (mid-thigh)+ snatch below the knee
NOTE: use same weight as last session. If form is PERFECT, you may add 10 pounds.
Hang clean (mid-thigh)+split jerk
Stick with the weight you used last unless form is PERFECT, at which point you may add 15-20 pounds.