CrossFit 3000 South Melbourne – Olympic Lifting
A: Hang Snatch (5 x 3 @ 70%)
Maximum of 3 minutes rest between sets.
B1: Back Squat (3 x 5 @ 75%)
1 x 5 @ 70%
1 x 5 @ 72.5%
Then complete your 3 x 5
B2: Back Squat (Drop Sets)
3 x 20 @ Bar
Narrower stance than normal and without extending hips completely at the top. think of keeping the quads loaded the whole set.
C: Snatch Pull (4 x 3 @ 105%)