CrossFit (Cockburn)

A: Snatch Lift-Off + Hang Snatch + OH Squat

Every 2 minutes, for 20 minutes for 10 sets

B: 4 RFT

8 Lateral Burpees Over Bar
12 Power Snatch 35/25kg
16 Box Jumps 24/20″

Olympic Lifting

A: Snatch

Complete single at 85, 85, 90, 90, 90% of your 1RM
*8 Minute Time Cap To Complete All Work Sets
*Clock starts at first work set
*This week is a deload

B: Paused Back Squat

Work at 75% of your 1RM Back Squat
2 Second Pause at the bottom of each rep
Target 2.5kg increase per week

C: Deficit Snatch Pull

3×4; Rest 2:30
*Work at 75% of your 1RM Snatch. Maintain Tension on the bar for each rep in the sets
*Work from a 3-4 inch deficit
*Target 5kg increase per week