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