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Weightlifting

CrossFit SoCo – Olympic Weightlifting

Clean & Jerk Bar Warm Up (No Measure)

5 Flat Foot Pulls

5 High Pulls

5 Rack Delivery

5 Front Squats

Full Clean & Jerk

Warm-up

Weightlifting

Clean Pull + Power Clean + Jerk with 2 second pause (1 X 8 @ 85%)

Front Squat (3 X 3 @ 90%)

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