CrossFit Inventive – Olympic Weightlifting

Warm-up (No Measure)

Couch stretch 60 sec

frog stretch 60 sec

ankle mobility 30 E/S

Green banded shoulder mobility

30 sec forearm stretch



Clean pull x 3

power clean x 3

hang power clean x 3

front squat x 3

squat clean x 3

push press x 3

split jerk x 3

Clean and Jerk (12 min emom: Increasing weight safely. )

This clean can be power or full. Jerk can be split of push jerk. Feel free to practice both.

1 x Power clean + 1 x Hang power clean + 1 x Hang squat clean + 1 x Squat clean (On every 2 mins x 8 sets)

This complex is high volume, start light and build increase by no more than 5kg total each set.