Week 1 of 6

CrossFit 3000 South Melbourne – Olympic Lifting

Enter your Performance and notes for every session

A: Snatch (5×4 @ 75%)

Pause for 3 seconds at the bottom of Reps 2 & 4 of each set

B: 3 Position Clean (5 Sets @ 70-75%)

1 x Hang Clean(Above Knee)

1 x Low Hang Clean(Below Knee)

1 x Clean

C: Split Jerk (2-2-2-2-2)

Build to a TECHNICALLY SOUND double(From the Racks) with no press out.

D: Snatch Balance (2-2-2-2-2-2)

Focus on fast feet and solid lockout.

E: Front Squat (3-3-3-3-3)

First working set to be the weight used for your Cleans in Part ‘B’.

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