CrossFit Inventive – Olympic Weightlifting

Warm-up (No Measure)

Adductor stretch x 3 mins

Barbell anterior stretch 3 x 30sec

Red banded warm-up

Barbell:

3 x P1 muscle snatch

3 x muscle snatch

3 x power snatch

3 x OHS

3 x snatch balance

repeat

1 x Snatch balance + 2 x OHS (12 mins to build to heavy single)

From the racks. Build safely to a heavy single of the above complex. If you are a beginner than stay light and focus on technique. Rest as needed between lifts.

1 x High Hang 1 x Mid thigh 1 x Full (On every 90 seconds x 8 sets. )

3 Position Snatch

Hold the bar!
10:30 is last lift time.

Record heaviest successful single. Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.