CrossFit Fireball – Olympic Lifting

Muscle Snatch (3 sets x 2 reps)

From Floor

Weightlifting

Snatch Complex:

high hang snatch+snatch balance+sotts press

1+1+1 x 3 sets

Snatch (1,1,1,1,1)

work up to 5 singles….going heavier each set. work on technique and speed. work on keeping the bar as close to the body as you can.

Weightlifting

Snatch Russian Pulls:

3 sets x 3 reps

**this is like a snatch high pull from the floor. just keep pulling after the explosion keeping elbows high and outside. weight should be medium heavy.

Post-Work Out

back extensions: 3 x 10 using weight.

100 ab mat sit ups.