CrossFit Inventive – Olympic Weightlifting

Warm-up

Medball T-Spine stretch 3 x 30 sec 15 rest

Twisted Cross 30 sec E/S

30 sec Lower back/Hipflexor E/S

60 sec Frog stretch

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PVC:

10 pass throughs

10 pass arounds

10 OHS

10 Snatch Balance

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Snatch Balance (8 MIN EMOM x 1 rep From The rig)

1 Hang Snatch High Pull + Hang Snatch + Snatch (On every 90 sec x 7 sets)

Build to a mod to heavy weight acheivable weight. This is tech nique based.

Snatch (12 mins to build to a heavy but safe tripple. )

Can be drop and reset once during the three reps if need Be. Only minimal rest after the drop.