CrossFit 3000 South Melbourne – Olympic Lifting
A: Snatch Complex (10 Sets @ <50%)
Snatch High Pull + Snatch + Snatch Balance + OHS
The aim is 10 SOLID working sets.
B: Snatch Lift Off (5 x 3 @ 75%)
Snatch Deadlift to BELOW knee
Take 3 seconds to lower bar back to the ground on every rep.
C: Plank-Weighted (5 x 1min )
Plank Hold with weight place on mid back.
Must have the ability to plank for 90 seconds prior to progressing to weighted planks.