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Home Weightlifting Workout (Broomstick)

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

Press Behind Neck (Clean Grip) (10 x 4)

Press in Split (10 x 4)

Push Jerk BNK in Split (5 x 6)

Tall Split Jerk (5 x 6)

Accessory

Push-ups (5 x max)

1 Arm Row ( 5 x max)

McGill Curl Up (4 x max)

Russian Twists (4 x max)

Single Leg Glute Bridge (4 x max)

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