CrossFit Inventive – Olympic Weightlifting

Warm-up

Frog Stretch 2 mins

Couch Stretch 1 min e/s

Ankle Mobility 30 secf e/s

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Banded Tricep Distraction 1 min e/s

Wrist Stretch 30 F/B

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Activation

2 Rounds

Bottoms up Kettlebell carries 10m E/S

5 Goblet Squats 1 sec Pause in Bottom.

Single Arm KB-Overhead Carry 10m E/S

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Barbell

10 Wrist rotations

10 Good Mornings

5 Front Squats

2 Power Cleans

2 Hang Power Cleans

2 Squat Cleans

2 Hang Squats Cleans

2 Split Jerks

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1 Round of Starting Complex.

1 Power Clean 1 Squat Clean 1 Hang Power Clean 1 Hang Squat Clean 1 Split Jerk (On E90 x 8 Sets)

Clean and Jerk (1 rep emom x 10)

Starting from an empty Bar build to a heavy single.

Beginners stay light and focus on Form.

Clean can be Squat or Power, lets focus on Split Jerk