Week 3 of 8

CrossFit 3000 South Melbourne – Olympic Lifting

A: Pause Snatch-3 Position (6 x 2 @ 70%)

3 Pauses: Just off the ground, below knee cap, mid thigh

B: Clean (6 x 2 @ 80-90%)

C: Behind The Neck Jerk (6 x 2 @ 70-75%)

D: Clean Pull (6 x 3 @ 90-100%)

E: MID-LINE WORK (5 Sets)

15 x Hanging Knee Raises Superset with

15 x Sit Ups with Straight Legs & Plate Overhead

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