Week 3 of 6

CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (5 x 2 @ 75%)

B: Clean (5 x 2 @ 80%)

C: Push Jerk in Split (5 x 4 @ 50% or Less)

Work on timing of lockout and use of legs to absorb the load.
If pressing out reduce weight.

D: Split Jerk (2-2-2-1-1-1-1)

Build to a technically sound Maximum

E: Back Squat (6 x 4 @ 82%)

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