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

———-

20 Halo Glute Bridges

10 Wrist Rotations

10 Good Mornings

5 Front Squats

5 Power Clean

5 Squat Clean

————

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.