Week 1 of 8-Overhead Strength & Speed Under the Bar

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3@60%, 3@70%, 4×2 @ 80%)

Above Knee

B: Clean and Jerk (3@60%, 3@70%, 4×2 @ 80%)

C: Front Squat (3@60%, 3@70%, 4×3 @ 80%)

D: Behind Neck Push Press (4 x 4 @60%)

E: Bent Over Row (4 x 10)

Rest 1 minute between sets. Use weight that can be controlled with excellent form.

F: Dips (4 x 10)

Rest 1 minute between sets.

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