CrossFit Inventive – Olympic Weightlifting

Warm-up

Stretch:

2 min frog

30 sec couch each side

30 sec twisted cross each side

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10 alternating squat to T-spine rotaions

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20m banded crab walk each way

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30 Green banded SLDL

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Barbell:

3 snatch pulls

3 muscle snatch

3 power snatch

3 OHS

3 Snatch balance

3 squat snatch

Muscle Snatch (7 min emom x 1 rep)

The goal her is to stay light and improve mechanics and strengthen the turn over of thew snatch. The better we execute the muscle snatch, the better we execute the power and squat snatch.

*Focus on aggressive ext at the hips, bar out of the hips and high elbows. Punch the bar to the ceiling.

No re bend of the knees

1 x Power Snatch + 1 x Overhead Squat + 1 x Squat Snatch (0n every 90 sec x 7 sets)

Build safely over the 7 sets or stay light and focus on form.