CrossFit Fireball – Olympic Lifting

Weightlifting

high hang clean+front squat+jerk:

1+3+1 x 5 set

Weightlifting

4 pos clean deadlifts pause at each position 2 sec. 2 inches off ground, knee, mid-thigh, pockets. re trace your positions pausing 1 sec at each position. do this for 5 sets. the above is 1 set.

Post Work Out

50 ab mat sit ups w/ weight behind the head

pull ups x 25 (STRICT)