CrossFit Inventive – Olympic Weightlifting

Warm-up

Couch stretch 60 E/S

Glute Stretch 30 each side

Spiderman lunge 30 E/S

30 Sec wrist/forearm Front/Back

30 sec Puppy dog pose

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Barbell:

5 Good Mornings

10 wrist rotations

5 High Hang muscle cleans

5 Front squats

5 Power clean

5 hang power clean

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3 Pause HPC

3 Hang PC

Then 1 x Pause Hang Power + 1 Hang Power

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Hang Power Clean (Pausing Hang Power clean + Hang Power Clean)

On every 90 sec x 7 sets:

Pause 2 sec on top of the knees

Pause 3 sec in the catch

Stand to full ext and complete 1 hang power clean.

Start light and build to a moderate weight.

Hang Clean (10 MINS ONLY TO BUILD TO A HEAVY/SAFE)

THIS CAN BE HANG POWER OR HANG SQUAT CLEAN.

Metcon (No Measure)

Power Clean Cycling:

2 Rounds:

20 seconds max Reps @50/35kg

Rest 40 sec

30 Seconds Max reps @60/40kg

Rest 30 seconds

40 Seconds Max reps @70/47.5kg

Rest 1:20