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%)