CrossFit Fireball – Olympic Lifting

Explosive Hips

Box Jumps:

5 Sets x 5 Reps

* As high as you can

Clean and Jerk (5 Sets x 1 Rep @ 85%)

Work up to 85%, then start your 5 x 1

Front Squat (3,2,1,1,1,1,1)

Build weight across sets

Weightlifting

10 Min: Speed Work

-Tall Snatch

-Tall Clean

*Build in weight if possible

Post-Work Out

5 Rounds:

10 Toes to Bar

1 Tall Box Jump

*Not for time, just completion