CrossFit Inventive – Olympic Weightlifting
Warm-up
Mobility
Couch 1 min e.s
Spiderman 20s Internal & External Hold e.s
Squat Hold 1 min
Front Rack 30 s
30s Pike Stretch
Wrist 30s
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Activation
20 Halo Glute Bridges
10 Scorpions F/B
10 Active Supermans
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Barbell
10 Wrist Rotations
3 Front Squats 2s Pause in bottom position
3 Hang Clean Pulls
3 Hang Power Snatch
3 Tall Cleans
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Tall Clean
1 Hang Clean High Pull 1 Hang Power Clean
EMOM 8 x 1 Rep
Today focus:
In the Hang Power Clean, move your feet from narrow stance to explosive jump into a squat Stance [feet shoulder width apart/Toes out/Knees tracking over toes]
Hang Power Clean
5 Reps On Every 2 Minutes x 5 Sets:
Build to a safe challenging 5 Reps or stay at one load and focus on technique.
Jump those feet in and out. Narrow to squat!!!
