Week 4 of 10

FITLAB – CrossFit 3000 – Olympic Lifting

A: Power Snatch (3 x 1 @ 75%)

B: Power Clean + Jerk (3 x 1 @75%)

C: Clean Pull from Deficit (3 x 3 @ 90%)

Only use deficit if you can maintain a neutral spine and hips lower than shoulders in start position.
Use Thick Rubber mats

D: Back Squat (3 x 2 @ 84%)

Follow each set immediately with 3 Box Jumps

E: Turkish Get Up (3 x 5/side)

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