CrossFit Inventive – Olympic Weightlifting

Warm-up

Green banded Shoulder Mobility

60 sec ankle mobility E/S

60 sec Frog stretch

60 sec couch stretch E/S

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Barbell:

3 Push Press

3 Jerk Drive

3 Push Jerk

3 Spilt jerk

rest

3 Front squats

3 Power clean

3 Squat clean

3 Clusters

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1 Jerk Drive + 1 Push Jerk (6 min EMOM stay @ moderate weight for all 6 sets)

This lift is from the rig,

When finished, empty your bar and coach will take you over the following complex.

1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Cluster (On every 90 sec x 7 sets)

No Heavyier than 70% of your 1RM

Clean and Jerk (7 Min EMOM x 1 rep )

Build to heavy but safe single.

Can Be Squat or Power clean with Split jerk.