CrossFit 3000 South Melbourne – Olympic Lifting

A: Pause Snatch(2 Position) (5 x 2 @ 75%)

1 x Pause Snatch below knee

1 x Snatch
1 Set = (1 x below knee + 1 x from ground) x 2

B: Clean (6 x 3 @ 70%)

C: Push Press/Split Jerk Complex (5 x 3 @ 60-70% Approximately )

1 Set=(1 x Push Press + 1 x Split Jerk) x 3

Focus on vertical dip, timing and balance of receiving position.

D: Back Squat (6 x 6 @ 70 %)

D: Barbell Jumping Squat (5 x 5 Barbell only)