Week 4 of 12-STRENGTH, HYPERTROPHY AND CONSISTENCY

CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch (4 x 3 @ 77%)

Below Knee
Maximum 3 minutes rest between sets.

B1: Back Squat (1 x 5 @ 78%-1 x 5 @ 82%-1 x 5 @ 85%)

Maximum 4 minutes rest between sets.

B2: Back Squat (3 x 20 @ Bar(Drop Sets))

Keep quads loaded!

Maximum 30 seconds rest between sets.

C: Snatch Pull (4 x 3 @ 120%)

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