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 + Snatch (5 x 5)

Snatch Pull + Snatch

Pausing Overhead Squat (5 x 5)

Build To A Heavy Single With A 3 Second Pause

Accessory

V-UPS (3 x max)

Wrist Curls (4 x 10)

Superman Hold (3 x max)