CrossFit Inventive – Olympic Weightlifting

Warm-up

3 x 30 sec Thoracic spine stretch 15 rest

90 sec frog stretch

30 sec spiderman lunge hold

30 sec lower back hip flexor

3 inchworm 2 push-ups

2 x 10 Each way crab walks

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Barbell:

3 x snatch pull

3 x power snatch

3 x OHS

3 x snatch balance

3 x squat snatch

Snatch Pull (12 mins only!)

Work to a heavy drop reset double. Find hip crease, pop hips, shrug pull.

Snatch (6 min EMOM x 1 rep @70-75%)

The focus in being confident with a squat snatch and no misses.

Rest 2 mins then:

1 x Power Snatch + 1 x Hang Full Snatch (6 min EMOM of this complex @Above weight)