CrossFit Inventive – Olympic Weightlifting

Warm-up

Green banded shoulder mobility

90 sec frog stretch

so sec couch stretch E/S

30 sec spiderman lunge hold with rotation E/S

4 laps banded crab walks

20 Glute bridges with bands.

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Barbell:

20 wrist rotations

10 good mornings

3 clean pulls

3 power cleans

3 hang power cleans

3 front squats

3 squat cleans

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Power Clean (Build to a heavy set of 5 TNG in 12 mins)

From an empty bar, build to a heavy but safe set of 5 TNG power cleans. Rest as needed.

3 Power clean + 2 Hang power clean + 1 Hang squat clean (On every 2 mins x 6 sets)

Start light and build to a heavy single of this complex.

Record last successful single.

Stay light and focus on form if your a beginner.