CrossFit 3000 South Melbourne – Olympic Lifting
A: Snatch Grip Push Press (5 x 4 @ 55%(Of Snatch))
Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.
B: Overhead Squat (4 x 4 @ 80%(Snatch))
C: Hang Clean & Push Jerk (3 + 3 @ 60%, 5 x 3+3 @70%)
Above the Knee
3 + 3= 3 x Hang Cleans then 3 x Push Jerks
D: Snatch Grip Bent Row (4 x 10)
Use weight that maintains excellent mechanics.