Equipment Weightlifting

CrossFit SoCo – Olympic Weightlifting

Warm-up

Snatch Bar Warm Up (No Measure)

5 Flat Foot Pulls

5 High Pulls

5 Scarecrow

5 Overhead Squats

5 Full Snatches

Weightlifting

Snatch (2 x 5 @80%)

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

Clean and Jerk (2 x [email protected]%)

Accessory

Front Squat (5 x [email protected]%)