FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3/70%, 2/75%, 2 x 1 @ 80%, 1/75%, 1/80%)

B: Clean and Jerk (3/70%, 2/75%, 2 x 1 @ 80%, 1/75%, 1/80%)

C: Snatch Shrug (5 x 8 @ 105%(of Snatch))

Deadlift up then shrug through upper back and shoulders only. Straps will be useful with this movement.

D: Back Squat (6/60%, 6/65%, 6/70%, 2 x 4 @ 75%)

E: Hanging Knee Raises (4 x 15)