CrossFit Inventive – Olympic Weightlifting

Warm-up

Foam Roller

Lats 1;00 e/s

hammies 1:00 e/s

PUPPY DOG POSE ON ROLLER 1:00

Front rack 0:30

Wrist 30 sec with wrist rotations

Frog 1:00

Couch 0:30 e/s

30 Halo Glute Bridges

Barbell:

10 Good Mornings

10 Wrist rotations

3 Front Squats

3 Muscle cleans

3 Power Clean

3 Hang Power cleans

3 High Hang Power Cleans

3 hang Squat Cleans

Muscle Clean (2 Reps EMOM x 8)

The muscle clean is an Olympic weightlifting clean variation that can help all level lifters develop greater upper body pulling strength, balance in the leg drive of the pull, and proper racking positioning in the clean.

3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans (Go Every 90 x 8)

High Hang From The Pockets

Hang from any position above the knees

Power Clean- Touch n Go

Hang Clean (Build to a Heavy Double Hang Squat Clean in 12 min)

If you do not wish to build to a heavy double stay light and go over 90 sec – 2 mins.