FITLAB – CrossFit 3000 – Olympic Lifting

A: Snatch (3 x 1 @ 75%)

B: Clean and Jerk (3 x 1 @ 70%)

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

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Use thick Rubber mats(50mm)

D: Front Squat (4 x 2 @ 84%)

E: Romanian Deadlifts (3 x 5(Add weight from last week))

F: Hanging Knee Raises (3 x 15)

Add Weight (dumbell between feet) if needed