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.