CrossFit Inventive – Olympic Weightlifting
Warm-up
Couch 1:00 e/s
Glute 1:00 e/s
Twisted Cross 0:30 e/s
Front Rack 0:30
Wrist 0:30
——
Barbell
10 Good Mornings
10 Wrist Rotations
3 Clean High Pulls
3 Muscle Cleans
3 Power Cleans
3! Hang Power Cleans
1 Clean High Pull 1 Muscle Clean (EMOM 8)
3 Pausing Position Power Clean + 1 Power Clean (Go E90 x 7)
P1: 2 Sec Pause Below Knees
P2: 2 Sec Pause @Power Position
P3: 2 Sec pause in receiving position (Catch)
1 Power Clean @ Normal Speed.
Make sure to HOLD the pause positions.
Hang Power Clean
10 Mins to Build to a 5RM
