Week 1 of 5

CrossFit 3000 South Melbourne – Olympic Lifting

A: Split Jerk (Max for the day then 3 x 1 @ 80% of that.)

B: Pause Snatch(2 Position) (3 Sets @ 70%)

1 x Pause Snatch below knee

1 x Snatch
Full depth receiving position on both.

NO POWERS

C: 3 Position Clean (3 Sets @ 70%)

1 x Hang Clean(Above Knee)

1 x Low Hang Clean(Below Knee)

1 x Clean
Full Squat.

NO POWERS

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