Technical Week

CrossFit 3000 South Melbourne – Olympic Lifting

A: SNATCH + OVERHEAD SQUAT at 70% (5 x 2)

Emphasis on locking shoulders down and squeezing upper back

B: Clean + Push Press + Jerk (6 Sets @ 65%)

C: Pause Back Squat (5 x 2 @ 65% with 4 Second Pause)

D: Plank-Weighted (5 x 90seconds)

Plank Hold with weight place on mid back.

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