CrossFit Inventive – Olympic Weightlifting

Warm-up

Couch Stretch 1:00 e/s

Frog 2:00 e/s

Lower Back 0:30 e/s

Lower Back/Hipflexor 0:30 e/s

Front Rack 0:30

Puppy Dog 0:30

Wrist 0:30

Banded Ankle Mobility 1:00 e/s

—–

BARBELL..

10 Barbell Good Mornings

10 Barbell Wrist Rotations

5 Front Squats

——

3 Clean Pull

3 Power Clean

3 Squat Clean

3 Hang Power Clean

3 Hang Squat Clean

3 High Hang Power Clean

3 High Hang Squat Clean

Clean Pull (Build To A Heavy Drop Reset Double)

GOE90 x 6 sets

Aim to Go Over your 1RM Clean

1 High Hang Power Clean 1 High Hang Squat Clean 1 Low Hang Power Clean 1 Low Hang Squat Clean (EMOM 8)

No releasing the Barbell over the 4 reps. Build to a weight where its challenging but your able to move the bar from the correct position.

Build to safe weight.

1 x Power clean + 1 x Squat clean (Go Every Minute x 8)

Short rest turn around. Build safely over the 8 Reps. Power Clean into Squat Clean Should be Touch & Go