FITLAB – CrossFit 3000 – Olympic Lifting

3 Position Clean (2 Sets @ 70%, 2 Sets @ 75%)

1 x Hang Clean(Above Knee)

1 x Low Hang Clean(Below Knee)

1 x Clean
1 Set consists of:

Rep 1-Floor

Rep 2-Low Hang

Rep 3- Hang

B: Snatch Grip Deadlift (2 x 7 @ 100%, 3 x 5 @ 105%(of Snatch))

Position should be the same through the lift as your normal snatch. Balance across the complete foot.

NOT LIKE A CONVENTIONAL DEADLIFT.

C: Front Squat (6/65%, 5/70%, 5/75%, 2 X 3 @ 80%)