CrossFit SoCo – Olympic Weightlifting

A: Hang Clean + Front Squat (4×3+1)

3 Hang Clean + 1 Front Squat

B: Clean Pull + Clean (6 x 2)

2 x (1 pull + 1 clean +1 pull + 1 clean) warmup sets

6 x (1 pull + 1 clean)

Weightlifting

C: Back Squat (4 x 6)

stay tight

Cool Down/Cash Out

D: Metcon (No Measure)

Side planks 2 x 45″

Slow and controlled back extensions

2 x 10