CrossFit Inventive – Olympic Weightlifting

Warm-up

Couch stretch x 60 each side

Wallball T-Spine stretch 2 x 45 sec

Green banded ankle mobility x 30-45 sec each side

Barbell Complex

Clean pull x 3

Muscle Clean x 3

Power clean x 3

Front Squat x 3

Squat Cleans x 3

Push Jerks x 3

Split Jerk x 3

———–

1 Clean Pull + 1 Power Clean + Jerk (On every 2 mins x 5 sets)

Hold the bar for all three movements.

Start light & Build to roughly 70% of your 1RM C&J.

Clean and Jerk (1 rep On every 90 sec x 8 sets )

Start @70% of your 1RM and make small increases aiming to Finish with a safe but heavy single.