CrossFit Inventive – Olympic Weightlifting
Warm-up
Foam Roll
Lats 1 min e.s
4 Mins of your choice
—
Mobility
T-Spine 1 min e.s
Puppy Dog on roller 30s
Samson + Tricep 30s e.s
Table Top 30s
—-
Activation
Squat Hold + 10 Alt Rotations
10 Banded Pull-aparts
10 Banded Pass Throughs
10 Banded OHS
—
Barbell
10 BB Good Mornings
3 Snatch High Pulls
3 Power Snatches
3 OHS
3 Snatch Grip Push Press
3 Snatch Grip Push Jerk
3 Squat Snatches
—
1 Snatch Grip Push Press + 1 Snatch Grip Push Jerk
EMOM 10 x 1 Rep
Building only enough to challenge positive recieving position.
1 x Power Snatch + 1 x Hang Squat Snatch
Go Every 90s x 8 Sets
Double up on Power Snatch if you cant Squat Snatch.
Snatch High Pull
5 Sets 3 Reps @heavy load.
Go Every 2 minutes
You can build or stay the same load.
