CrossFit Inventive – Olympic Weightlifting
Lower back/Hipflexor 30 sec
Glute stretch 30 sec
Front rack Stretch 30 sec
Puppy Dog Pose 30 sec
Wrist stretch 30 sec
10 Good Mornings
10 Wrist rotations
5 Front squats
3 Muscle Cleans
3 High hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Muscle Clean (3 Drop Reset Reps On Every 90 sec x 6 )
Start Light and Build to a manageable weight that you can maintain the muscle clean.
Focus on agressive hip extension, shrug and fast elbows. No pulling under the bar to catch.
3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans (On Every 90 sec x 8 )
Working hard to maintain your high hang position. The bar should barely move from your hip crease. Second hang from top of the knees, Touch N Go the power cleans.
Build where possible. Maintain the High Hang!
Power Clean (10 Minute EMOM x 1 rep)
Aim to build to a heavy but safe 1RM over the 10 sets. EMOM mean you go on the minute!!!!
Using emom’s helps Build some stamina and strength.