CrossFit 3000 South Melbourne – Olympic Lifting
A: SNATCH + OVERHEAD SQUAT at 70% (5 x 3 @ 70%)
Emphasis on locking shoulders down and squeezing upper back
B: Clean (2-2-2-2-2)
C: Split Jerk (3-2-2-1-1-1)
D: Back Squat (3-3-3-3-3)
E: Snatch Grip Seated Press (5 x 5)
Behind the neck, sitting on bench or box.
Use a weight that makes you work hard but not to failure.