CrossFit Inventive – Olympic Weightlifting

Warm-up

Lower back/Hipflexor 30 sec

Glute stretch 30 sec

Front rack Stretch 30 sec

Puppy Dog Pose 30 sec

Wrist stretch 30 sec

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Barbell:

10 Good Mornings

10 Wrist rotations

5 Front squats

3 Muscle Cleans

3 High hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Muscle Clean (3 Drop Reset Reps On Every 90 sec x 6 )

Start Light and Build to a manageable weight that you can maintain the muscle clean.

Focus on agressive hip extension, shrug and fast elbows. No pulling under the bar to catch.

3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans (On Every 90 sec x 8 )

Working hard to maintain your high hang position. The bar should barely move from your hip crease. Second hang from top of the knees, Touch N Go the power cleans.

Build where possible. Maintain the High Hang!

Power Clean (10 Minute EMOM x 1 rep)

Aim to build to a heavy but safe 1RM over the 10 sets. EMOM mean you go on the minute!!!!

Using emom’s helps Build some stamina and strength.