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%)