CrossFit Inventive – Olympic Weightlifting
Warm-up
Snatch Balance (8 Minute EMOM x 1 Rep )
Build to a moderate weight only.
Stay light & focus on depth if need be.
Use PVC pipe if you can’t mange the depth. Use it as a mobility movement to get you deeper into the over head squat postiion.
Snatch (Snatch Waives GOE90)
All reps more than 1 are TNG
3 Sets…
3-2-1
3-2-1
3-2-1
EG..
Set 1:
3 @40, 2@45, 1 @50
Set 2:
3@45, 2@50, 1@55
Set 3:
3@50, 2@55, 1@60
Ideally working on squat snatch.
Power if you can’t Squat Snatch.
*Record last single in set 3.
1 Hang Clean High Pull 1 Hang Power Clean (GOE90 x 7 sets)
Go 0:00
Finish 9:00
Focus here is building hip power, big shrug, follow through with agressive high pull. Put it all together in the Hang Power Clean. Pull under the bar fast. Catching with elbows high, knees out, bum back.
