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%)