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 @80%)

Accessory

Clean Pull (3 x 3 @95%)

Good Mornings (3 x 3 @85%)