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

1 Clean Pull + 2 Hang Power Cleans (1 x 5 @80%)

1 Clean Pull + 2 Hang Power Cleans

Accessory

Snatch Pull (5 x 3 @90%)

Front Squat (3 x 4 @85%)