Sam’s Day of Gainz
CrossFit 3000 South Melbourne – Olympic Lifting
A: Hang Snatch + Snatch (4 Sets @ 75%)
Above Knee/Full Depth receiving position
B: Overhead Squat (3-2-2-1-1-1-1)
C: Clean Pull (4 x 2 @ 110%)
D: Front Squat (2-2-2-2)
E: Back & Midline (4 x 20 + 10R/10L)
Single Arm Rows
Russian LKB Swings Superset with single arm Bent over rows.
Rest 2min between Sets.