Broomstick Weightlifting

CrossFit SoCo – Olympic Weightlifting

Warm-up

Clean & Jerk Bar Warm Up (No Measure)

5 Flat Foot Pulls

5 High Pulls

5 Rack Delivery

5 Front Squats

Full Clean & Jerk

Weightlifting

Pull + Power Clean + Jerk (2 + 2 + 2 x 8)

warm up: 2 x (2+2+2)

Clean Pull + Clean + Jerk

2X(2+2)

6X(1+1)

Accessory

Dips (Max x 5)

Wilhelm Shrugs (10 x 5)

Hollow Rock (Max x 4)