CrossFit Inventive – Olympic Weightlifting

Warm-up

2 minute Frog Stretch

3 x 30 sec Med ball T-Spine Stretch

30 second Table Top stretch

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30 Red Banded Pull-aparts

10 Pass throughs

10 OHS

10 Press each side

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Barbell:

3 Muscle Snatch

3 Power Snatch

3 High Hang Power Snatch

3 OHS

3 Snatch Balance

3 Squat snatch

(Do the last these last 3 movements with PVC if needed)

Then 1 Round of first complex

3 Muscle Snatches 2 Snatch Balances 1 High Hang Squat Snatch (On Every 90 x 7)

Use this as a primer for today heavier lifts.

Your weight will be determined by the Muscle snatch and Snatch Balance. Your weight should allow you to drop under the snatch balance fast. High Hang snatch should be out of Position 1 (hip crease).

High hang power if you if need be.

3 Power Snatch 2 Squat Snatch 1 Hang Squat Snatch (On Every 90 sec x 7 )

Build over the course the 7 sets when possible.

Scales option for this complex :

3 Power Snatch + 3 Hang Power Snatch