CrossFit Fireball – Olympic Lifting
C & J Complex (5 Sets)
1 Clean + 3 Front Squats + 1 Jerk
As heavy as possible, with NO MISSES!
Clean Pull (4 sets x 3 reps)
Russian Style – Pull bar as high as you can, GO HEAVY
Clean Deadlift (4 sets, work up in weight)
Deadlift bar to mid-thigh, pause for 2 sec, lower to 2″ off the florr, pause for 2 sec, lift back to mid-thigh, pause for 2 sec, lower to floor… that is 1 rep/set