CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog Stretch 2 mins

Couch Stretch 1 min e/s

Glute stretch 30 sec e/s

Twistd Cross 30 sec e/s

Puppy Dog Pose 30 sec

Wrist Stretch 30 sec

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Barbell:

10 Wrist Rotations

10 Good Mornings

3 Clean High Pulls

3 Power Cleans

3 Hang High Pulls

3 Hang Power Snatch

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1 Clean High Pull 1 Power Clean 1 Hang Clean High Pull 1 Hang Power Clean (‘Primer’ On every 90 sec x 8)

Stay on a moderate weight for this piece. make sure to be consistent with your contact points on the Power position. Lets get the barbell up around chest height on the Pulls!

1 Power Clean 1 Hang Power Clean 1 Power Clean 1 Hang Power Clean 1 Power Clean 1 Hang Power Clean (On every 90 sec x 8)

BUILD TO A HEAVY SINGLE IF YOU WISH. THIS IS CLASSES AS ONE REP. DO NOT RELEASE THE BAR UNTIL LAST POWER CLEAN

Hang Power Clean (10 Mins to establish a safe 1RM Power Clean)