CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll 5Minutes
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T-spine on Roller 1:00
Puppy Dog On Roller 1:00
Spiderman 30s e.s
Squat Hold 1:00
Banded Ankle Mobility 30s e.s
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ACTIVATION
20 Halo Glute Bridges
20 Banded Pull-aparts
10 Banded Pass Throughs
10 PVC Prone Lift Offs
10 PVC OHS
10 PVC Zots Press
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BARBELL
3 Snatch Pull
3 Power Snatches
3 HPS
3 OHS
3 Squat Snatches
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Snatch Pull (Build To Heavy 2 Reps Drop Reset.
The build should exceed your 1RM by 5-10kgs)
(12 Minutes)
Focus on getting the bar in and out of the hip creese.
Use aggressive hip extension andshrug of the shoulder to move the bar upwards.
No Need to keep pulling at the bar.
1 Snatch Pull 1 Squat Snatch
Go Every 90s x 7 Sets
The last drill should help to make this one feel lighter.
Building safely.
The snatch high pull should set you up for timing pulling under the barbell.
This a TNG complex.
Power Snatch if you can’t Squat Snatch.
