CrossFit 3000 South Melbourne – CrossFit
A: Pause Snatch (Power or Squat) (5 x 2 (2 sec pause at the knee))
Pause just above knee for 2 count.
B: Clean and Jerk (10 Mins to work to Heavy Single)
C: Grace (Time)
30 Clean and Jerks, 135# / 95#
Z Press (5 x 5 – DB, KB or Bar)
Seated on Ground, Straight Legs, Strict Press – DB, KB, or BB