FITLAB – CrossFit 3000 – Olympic Lifting
A: 3-Position Snatch (2 Sets @ 65%, 3 Sets @ 70%)
1 x High Hang Snatch
1 x Hang Snatch
1 x Snatch
Rep 1-Snatch
Rep 2-Below Knee
Rep 3-Above Knee
B: Snatch Pull (4 x 7 @ 90%)
C: Snatch Grip Push Press (3 x 5 @ 70%, 2 x 5 @ 70%)
Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.
Conditioning
D: Metcon (Time)
3 RFT:
10 x Burpees
20 x Russian KB swings