CrossFit Inventive – Olympic Weightlifting

Warm-up

2 45 second rounds alternating:

Barbell T-spine stretch with snatch grip

frog stretch

Green banded ankle mobility

PVC:

squat pass throughs x 10

pass arounds x 10

OHS x 10

Snatch Balance x 10

————–

Barbell

3 snatch high pulls

3 power snatch

3 OHS 3 Snatch balance

3 Full snatch

————–

Snatch Balance + Overhead Squat (On every 90 sec x 6 sets. )

From the Rack build each set if possible or stay light and focus on depth and control of both movements.

Metcon (Weight)

On every 2 mins x 7 sets (12 mins)

1 Snatch Pull

1 Snatch High Pull

1 Power Snatch

1 Squat Snatch