CrossFit Inventive – Olympic Weightlifting

Warm-up

90 sec frog stretch

30 sec couch stretch

30 sec lower back/hip flexor

20 scorpions

30 sec twisted cross

Barbell:

5 push press

5 front squat

5 squat clean

5 split stance strict press

5 split jerks

3 clean & Jerks

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Clean and Jerk (Percentage work)

In 15 minutes complete:

1 x 3 @60%

1 x 3@70%

1 x 3@75%

1 x 2@80%

1 @90%

CLEAN + HANG CLEAN BELOW THE KNEE (Complex: In 12 mins establish a heavy single )