CrossFit Fireball – Olympic Lifting

Muscle Snatch (Build to a max for the day)

Snatch (5 Singles working to a heavy weight.)

**No more than 5 singles

Snatch Balance (Working up toa heavy)

Build to a heavier weight than you used for the snatch. No Misses! Take these out of the rack.

Weightlifting

Positional Pulls (Snatch Grip):

Pull from floor to mid thigh, hold for 3 sec, then back down to 1″ off floor, repeat for 3 reps. On final rep, finish pull with elbows high and outside.

Core Work

100 Total Sit Ups w/ weight behind head.