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
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Barbell:
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.
