Sam’s Day of Gainz

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch + Snatch (4 Sets @ 75%)

Above Knee/Full Depth receiving position

B: Overhead Squat (3-2-2-1-1-1-1)

C: Clean Pull (4 x 2 @ 110%)

D: Front Squat (2-2-2-2)

E: Back & Midline (4 x 20 + 10R/10L)

KB Swings

Single Arm Rows
Russian LKB Swings Superset with single arm Bent over rows.

Rest 2min between Sets.

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