CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch (3@60%, 3@70%, 5×2 @ 80%)

B: Clean and Jerk (3@60%, 3@70%, 5×2 @ 80%)

C: Front Squat (2@60%, 2@70%, 2@80%, 2@85%, 2×2@90%)

D: Overhead Squat (3 x3 @ 70%)

3 sec pause at bottom

E: Snatch Grip Push Press (4×3@60%)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.
3 sec hold at top

F: Bent Over Row (5 x 5)