We are about to begin a new training cycle aimed at developing technical proficiency in the Olympic lifts: the Clean and Jerk, and the Snatch. This week we are going to lay the groundwork so that everyone can get the most out of the upcoming program.

First we will establish a one rep max in the back squat.  This will not be the most weight you can possibly lift in the high bar position, but the most weight you can lift with absolutely perfect form.  We will also test the overhead squat, which is a prerequisite for snatch training.  In order to be able to work on the snatch, we want you to be able to overhead squat to depth with 20# on the bar without any instability.

Olympic lifts are complicated movements requiring a significant amount of skill, which can only be gained through consistent, high-quality repetition.  So, while we ordinarily have a low tolerance for sloppy lifting compared to most CrossFit gyms, we will be even stricter during this cycle—no one will be allowed to increase loads without demonstrating solid technique at every step.  It will be important to keep your ego in check, and focus on attacking your weaknesses and limitations aggressively.

Warmup
Run the Long Block
3x Hip Mobility Sequence

Strength
Olympic Back Squat 1RM

Then,
Overhead Squat Assessment
3-3-3-3-3
Overhead Squats