CrossFit Inventive – Olympic Weightlifting
Warm-up
Frog 2:00
Couch 1:00
Ankle mobility 0:30 e/s
Banded shoulder Mobility
Wrist 0:30 F/B
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Activation
20 Halo Glute Bridges
10 Air Squts
10 Barbell Good Morning’s
10 Wrist Rotations
5 Front Squats
3 Power Cleans
3 Hang Squat Cleans
5 Push Press
3 Split Jerks
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3 Position Pausing Power Clean + Pausing Split Jerk (Every 90 x 6 Sets)
Do Not Go Heavy Here.This is a Primer for the remaining Lifts
– Power Clean from the floor.
– Below The knees
– High Hang
Split Jerk:
2 Sec Pause in the Receiving position before the Split Jerk.
