CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog Stretch 2 mins

Couch Stretch 2 Mins

Ankle MOB 30 sec e/s

Foam Roller T-Spine Stretch On Upright 3 x 30 sec

PVC:

pass throughs x 10

pass arounds x 10 e/w

OHS x 10

Snatch balance x 10

Barbell:

2 Hang Snatch Pulls

2 Hang Snatch High Pulls

2 Hang Snatch Panda Pulls

2 Hang Power Snatches

2 Overhead Squats

Metcon (Weight)

Snatch Technique

7 Sets:

2 Hang Snatch Pulls

2 Hang Snatch High Pulls

2 Hang Snatch Panda Pulls

2 Hang Power Snatches

2 Overhead Squats

Go E90 sec
“Primer”

Sets 1+2 (light)’

Sets 3+4 (Light/Mod)

Sets 5+6+7 (Moderate)

Hang Snatch (EMOM Waves of Hang Squat Snatch)

Hang Snatch

4 Rounds:

Minute 1 – 1 Hang Squat Snatch

Minute 2 – 1 Hang Squat Snatch

Minute 3 – 1 Hang Squat Snatch

Minute 4 – Rest

Increase wight By Small amounts on each set.

Record last single.

-Scale to hang Power if need Be.