CrossFit 3000 South Melbourne – Olympic Lifting

A: Low Hang Snatch Complex (3 @ 75% + 4 @ 80%)

1 x Low Hang(below knee) +

1 x Snatch

B: Snatch Balance (2-2-2-2-2-2)

C: Snatch Pull (5 Sets @ 90%)

Each Set:

1 Pull from Low Hang

1 Pull from Mid Thigh

1 Pull from Ground

D: Paused Front Squat (2-2-2-2-2)

-3 second pause

-Follow each set with 3 Box Jumps