CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog Stretch 90 sec

Couch Stretch 60 sec E/S

Green banded Shoulder mobility

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Avtivation

10 pass throughs

10 pass arounds

10 OHS

10 Snatch balance

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Barbell

3 snatch high pulls

3 power snatch

3 OHS

3 Snatch balance

3 squat snatch/power

Snatch Balance (8 MIn emom x 1 rep)

1 Snatch High Pull 1 Squat Snatch Overhead Squat (On Every 2 x 4 Sets)

Set 1: 40% of 1RM Snatch

Set 2: 45% of 1RM Snatch

Set 3: 50% of 1RM Snatch

Set 4: 55% of 1RM Snatch

Snatch (10 Min emom 1 x Squat Snatch)

(Build to a heavy single)

Beginners focus on form.

Power snatch if you cannot squat snatch