CrossFit Fireball – Olympic Lifting
Muscle Snatch (3 sets x 2 reps)
high hang snatch+snatch balance+sotts press
1+1+1 x 3 sets
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.
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.
back extensions: 3 x 10 using weight.
100 ab mat sit ups.