CrossFit Inventive – Olympic Weightlifting
Warm-up
60 seconds on row/bike
ski
60 sec frog stretch
30 sec couch stretch
60 sec partner pec/shoulder stretch
30 sec table top stretch
40 alt shoulder taps
3 x sets:
10 plyo spiderman lunges
3 inchworm no push-up
10 banded press
1 x Snatch Pull + 1 x Power Snatch + 1 x Squat Snatch (OnE90 sec x 8 sets)
Build over the 8 sets.
Focus on getting the bar out of the hip crease on each movement.
Hold the bar for this complex.
Record last successful lift.
High-Hang Snatch (10 Min EMOM: x 2)
Minimal movement from the hip crease. Pull under the bar fast.
Keep tight throughout the lift.
