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 Pull (3 x 2 (light))

Snatch From Pocket (3 x [email protected]%)

Accessory

Back Squat (20 )

Weighted Planks (3 x 30sec)