CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog stretch 90 sec

Puppy dog pose 30 sec

Twisted cross 30 sec E/S

20 scorpions

30 sec lower back hip flexor E/S

Wrist stretch

Green banded ankle mobility

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Barbell:

Wrist rotations

10 Good mornings

3 clean pulls

3 power cleans

3 front squats

3 squat cleans

3 Push press

3 split jerk

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1 Clean Pull 1 Power Clean 1 Squat Clean 1 Split Jerk (On Every 2 mins x 6 sets)

Stay around 70% of your 1RM clean & Jerk f0r this section.

Clean and Jerk (Drop reset doubles OE 2 mins x 6)

Keep these lifts around 70-80%

Clean and Jerk (On every 90 sec x 6 sets build to heavy single)