CrossFit 3000 South Melbourne – Olympic Lifting

A: Snatch Grip Push Press (5 x 2 @ 90% of Snatch)

Behind the neck out of the racks. Focus on aggressive lock out and locking in the upper back and trunk.

B: Overhead Squat (2-2-2-2-2-2)

C: Snatch Pull from Deficit (5 x 3 @ 110%)

Only use deficit if you can maintain neutral spine and hips lower than shoulders in start position.

D: Front Squat (4 x 3 @ 85%)