Equipment Weightlifting

CrossFit SoCo – Olympic Weightlifting

Snatch Bar Warm Up (No Measure)

5 Flat Foot Pulls

5 High Pulls

5 Scarecrow

5 Overhead Squats

5 Full Snatches

Warm-up

Snatch Pull (3 x 2 (light))

Weightlifting

Snatch High Pull + Snatch (2 x 5 @60%)

Clean Pull (5 x 3 @80%)

Accessory

Weighted Planks (3 x 30sec)