CrossFit 3000 South Melbourne – Olympic Lifting
A: Hang Power Snatch + OHS (3 @ 60%, 3 @ 65%, 3 x 2 @ 70%)
Just above the knee.
B: Hang Power Clean + Push Press (3 @ 60%, 3 @ 65%, 3 x 2 @ 70%)
Just ABOVE the knee.
C: Back Squat (5 x 3 @ 80%)
5 Box Jumps after each set.
D: Back 1/4 Squats (3 @ 100%, 2 x 3 @ 105%, 2 x 2 @ 110%)
Squat to a depth which is HALF WAY between Start position and parallel.