Week 4 of 10

FITLAB – CrossFit 3000 – Olympic Lifting

A: Split Jerk (3 x 3 @ 75%)

B: Push Press (4 x 4 @ 82% of Push Press)

C: Jerk Dip Squat (3 x 3 @ 110% of Jerk)

Simulate exact position of the Jerk Dip NOT a Squat. Vertical torso and knees/toes flare out on the dip.

Conditioning

D: Metcon (Time)

5 Rounds for time:

10 x Russian KBS

10 x Sit Ups

50m Sprint

Rest 30 seconds

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