Olympic Weightlifting

CrossFit Albuquerque – CrossFit

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Warm-up

2 rounds:

10 cals machine

3 inchworms + hip drop + scorpion

10 lateral lunges (groin stretch)

10 PVC overhead squats

10 pass throughs

10 single leg glute bridges

Dynamic hip stretch 2-3 times each side

*pigeon + hip flexor + hamstring

THEN

3 sets PVS/Emtpy barbell:

3 clean deadlift

3 clean high pull

3 muscle clean

3 power cleans

3 Jerks (split)

Weightlifting

1 Clean grip Deadlift + 1 Clean pull + 1 Clean High Pull (3×3)

Warm up weight only. 55-70% range

1 Clean + 1 Hang Clean + 1 Jerk (5 working sets at 70-75%)

**SQUAT CLEANS on this complex

*Can perform Hang clean first, drop bar and reset for clean from floor.

*Warm up sets are allowed. 60-65%

Complete 5 working sets at 70-75%

Snatch Grip Deadlift (3×5)

3 working sets at 90-110%

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