Week 8 of 12

CrossFit 3000 South Melbourne – Olympic Lifting

A: Hang Snatch (3 x 2 @ 65% 3 x 2 @ 70%)

B: Snatch Balance (4 x 2 @ 70%)

Hold bottom position for 3 seconds every rep

C: Snatch Pull (5 x 3 @ 100%)

First rep from the ground.

Reps 2 & 3 from the hang (above knee).

D: Front Squat (5 x 3 @ 78%)

3 box jumps after each set.

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