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