CrossFit Inventive – Olympic Weightlifting

Warm-up

T-Spine Stretch 2 x 30 sec 15 rest

Twisted Cross 30 sec E/S

Glute Stretch 3 sec E/S

30 Sec Lower Back/Hipflexor E/S

4 Laps banded Crab Walks

30 Geen banded SLDL

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Barbell:

3 x Snatch Pull

3 x Power Snatch

3 x OHS

3 x Squat Snatch

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Snatch Pull (3 Sets 3 reps)

Build to 100% of your 1RM snatch and complete 3 sets of 3 drop reset reps. Take 90 sec rest after each set.

1 x Snatch Pull + 1 x Power Snatch + 1 x Squat Snatch (On Every 90 Sec x 7 sets)

Build over the course of the 7 sets or stay light and focus on form.

Hang Snatch (10 MIN EMOM)

Start light/Moderate and build when possible.

Record last successful lift.