CrossFit Inventive – Olympic Weightlifting
Warm-up
Front rack 0:30
Puppy Dog Pose 0:30
Tisted Cross 0:30
Wrist 1:00
Frog 1:00
Glute 0:30 e/s
Ankle Mobility
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20 Halo Glute Bridges
10 Wrist Rotations
10 Good Mornings
5 Front Squats
5 Power Clean
5 Squat Clean
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1 Clean Deadlift 1 Low Hang Clean Pull 5s Pause 2 Low Hang Pulls (“Primer” 5 Sets Go Every 90 )
1 Clean Deadlift
1 Low Hang Clean Pull (5s Pause at Shine off floor).
2 Low Hang Pulls
1 Lower Hang Power Clean 1 Hang Power Clean 1 High Hang Squat Clean 1 Squat Clean (Go Every 90 x 8)
1 Lower Hang Power Clean 1 Hang Power Clean 1 High Hang Squat Clean 1 Squat Clean
Power Clean (Go Every 90 x 6 (Drop Reset Triple)
Build to a SAFE heavy Drop reset Triple.
Stay light and focus on form if need be.
