CrossFit Fireball – Olympic Lifting

Snatch (5 Sets X 1 Rep @ 80%)

Warm up/ work up to 80% before starting

Snatch Pull (90% x 3, 95% x 3, 100% x 3)

Percentage based on max snatch

Back Squat (3,2,1,1,1,1,1)

Start light, then build in weight each round. Try to hit the singles at 85% or higher

Strength

– Back Extensions: 3 x 10

– Weighted Sit ups (weight behind head) x 50