SoLa CrossFit – Weightlifting

Warm up

Coach Led

-Shoulder & T-Spine Openers

Skill

Power Position Muscle Snatch (Weight)

5×3

Start Light & Build to RPE 7

-Rest 90- sec Between-

Weightlifting

Power Position Snatch (Weight)

6×1

3 Position Receive Complex

Pause 2 sec in each receive. RPE 5 start & build

Strength

Pause Overhead Squat (3×3 W/ 2 Sec pause bottom )