CrossFit 3000 South Melbourne – Olympic Lifting
A: Snatch Grip Push Press (5 x 3 @ 55%)
Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.
B: Overhead Squat (4 x 3 @ 80%)
Work off Snatch 1RM if you haven’t established OHS 1RM.
C: Snatch Pull from Deficit (4 x 3 @ 80%)
Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.
Standing on 1 Rubber mat.
D: Back Squat (3/60, 3/70, 4 x 5 @ 80%)