CrossFit Inventive – Olympic Weightlifting

Warm-up (No Measure)

Green banded warm up

Green banded ankle mobility

30 sec spideman lunge hold

20 scorpions

30 sec lower back hipflexor

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3 x 8 each side of:

Empty bar static split hold & press

60 sec rest after each side

Clean from blocks (Try pull form above knee height)

10 minutes on Tech weight and getting used to the movement.

Clean and Jerk (3-3-3-2-2-2-1-1-1)

Increase weight each set in above order. Aim for heavy single