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
-1 Rep 3″ Receive Clean
-1 Rep 5″ Receive Clean
-1 Rep Full Clean
Pause 2 sec in each receive. RPE 5 start & build