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

Clean Pull + Power Clean + Jerk with 2 second pause (2 X 8 @ 70%)

Front Squat (4 X 3 @ 75%)