CrossFit Fireball – Olympic Lifting

Front Squat (10 sets x 3 reps @ 78%)

Back Squat (3 sets x 3 reps @ 75%)

Weightlifting

10 min Jerk Drills:

– Dip & Drive (focus on vertical torso, and driving through heels, use wall if necessary)

– Tall Jerk (focus on moving around the bar, no pressing out)

Core Work

2 Sets:

A1) 25 Sit Ups with weight behind your head

A2) 10-20 Landmines

A3) :15-:30 second Sorenson Hold (GHD)