CrossFit Inventive – Olympic Weightlifting

Warm-up

Couch Stretch x 60 seconds per leg

Banded Lat Stretch x 60 seconds per arm

Walking Lunges with rotation

Walking spiderman lunge with knee high pulls

Then:

Barbell Complex x 2 sets:

Muscle Clean from Hang x 3

Muscle Clean from Mid-Shin x 3

Front Squat x 3

Tall Squat Cleans x 3

Push Jerk x 3

30 rest if needed

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Strength:

Muscle Clean (7 min emom x 1 rep)

Build or stay at same weight throughout.

Hang Clean + Clean + Jerk (On every 90 seconds x 8 sets)

Start @60% of your 1RM Clean.

Clean (IN 6 MINS: 3 Attempts only @1RM)