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

Clean & Jerk Bar Warm Up (No Measure)

5 Flat Foot Pulls

5 High Pulls

5 Rack Delivery

5 Front Squats

Full Clean & Jerk

Weightlifting

Snatch + OHS (3 + 3 x 5)

Hang Clean + Front Squat (3 + 3 x 5)

3 Hang Clean + 1 Front Squat

Accessory

Back Squat Jump (10 x 5)

V-UPS (Max x 3)