CrossFit Fireball – Olympic Lifting

Clean and Jerk

Work up to 80%, then do 5 sets @ 80%

Strength

3 position clean pulls: first rep from floor x 1 reps allowing elbows to come high and outside. 2nd rep is from hang x 1 rep allowing elbows to come high and outside. 3rd rep is from high hang x 1 allowing elbow coming high and outside.

Front Squat

3, 2, 1, 1, 1, 1, 1

**Build across sets if possible

Strength

Weighted GHD Back Extensions: 3 × 10