Week 3 of 9- Get Stronger Cycle

CrossFit 3000 South Melbourne – Olympic Lifting

A: Power Snatch + Snatch Balance (4 x 1 @ 70%)

B: Snatch Pull + Snatch (3 Sets of 1 + 2 @ 100%/83%)

For each set, perform snatch pull at first %, then rest 1 min, then perform snatches at next %.

C: Clean Lift Off (5 x 3 @ 95%)

Lift and pause at knee for 3 seconds then control back down.

D: Back Squat (5/65, 5/70, 5/70, 3/70, 3/70, 4/70)

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