CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog stretch 60 sec

Couch stretch 60 sec each side

Green banded ankle mobility 30 sec each side

Puppy dog pose 30 sec

Twisted cross 30 sec E/S

30 Green banded SLDL

2 laps crab walk

Glute bridges x 20 double

—————–

Barbell:

3 x clean pull

3 x power clean

3 x front squat

3 x squat clean

3 x split jerk strict press

3 x clean & Jerk

—————-

1 Clean Pull + 1 Power Clean + 1 Squat Clean + 1 Split Jerk (On every 2 mins x 6 sets (10 mins))

Hold the bar throughout the entire lift.

Record last weight.

Hang Clean (10 min emom: x 3 reps)

You may chose hang power or squat clean.

Remember the heavier you go, more you should be committing to get under the bar in the squat position.