CrossFit Inventive – Olympic Weightlifting

Warm-up

T-spine stretch 60 seconds

Frog stretch 90 sec

puppy dog pose 60 sec

Twisted cross 30 sec each side

Red banded:

3 way pull-aparts

10 pass-throughs

10 OHS

—————

Barbell:

3 Hang snatch pull

3 Snatch pull

3 Power snatch

3 OHS

3 Snatch balance

3 Snatch

————-

Strength:

1 Hang snatch pull + 1 Hang snatch + 1 Snatch pull + Snatch (On every 2 mins x 6 sets)

Power Snatch (TNG Power snatch )

Mins 0-2:00 3 x TNG @70%

Mins 3:00-5:00 3 x TNG @75%

Mins 6:00-8:00 2 x TNG @80%

Mins 9:00-11:00 1 rep @85%

(12 mins total. 3 Sets of each)