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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 and Jerk (3 x 5 @55%)

Clean Pull (5 x 3 @80%)

Accessory

Good Mornings (5 x 3 @70%)

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