CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (7 Sets(1+1+1) @ 75%)

1 x Power Snatch + 1 x Snatch + 1 x Overhead Squat

B: Clean + Push Press + Jerk (6 Sets)

Build load each set. Weight will be determined by Push Press.

C: Clean Deadlift + Clean Pull (6 Sets (1 + 2) @ 90%)

Focus on staying over the bar and finish with a vertical pull.

D: Midline (5 Sets of 15 +15)

Lying T2B Superset with

Situps with straight legs and plate Over head