CrossFit 3000 South Melbourne – Olympic Lifting
A: Box Jumps (4 x 5 )
Treat each rep as a single, explode up onto box, step down slowly/carefully. DO NOT jump down or rebound.
B: Low Hang Snatch (4 x 3 @ 70%)
C: Snatch Grip Push Press (4-4-4-4-4)
Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.
D: Snatch Pull from Deficit (4 x 2 @ 110%)
Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.