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Equipment 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

Three Position Clean Pulls (5 x 2 (light))

Three Position Clean Pulls

Clean pull to hold + Tall Clean & Jerk (2 x 8 @70%)

Accessory

Clean Pull (5 x 3 @85%)

Good Mornings (5 x 3 @75%)

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