CrossFit 3000 South Melbourne – Olympic Lifting
A: Hang Snatch (4 x 3 @ 75%)
Above the knee.
Maximum 3 minutes rest between sets.
B1: Back Squat (1 x 5 @ 78% 1 x 5 @ 80% 1 x 5 @ 82%)
Maximum of 4 minutes rest between sets.
B2: Back Squat (3 x 20 @ Bar (Drop Sets))
Keep quads loaded!
45 seconds rest between sets
C: Snatch Pull (4 x 3 @ 115%)