CrossFit Fireball – Olympic Lifting
Front Squat (3, 2, 1, 1, 1, 1, 1)
1 Muscle Snatch + 1 Hang Snatch + 1 Snatch
5 working sets, does not include warm up sets
Split Jerk (5 Heavy Singles)
– Behind the neck Jerks
– Go up in weight throughout sets
– Take bar from the rack
Clean Grip Deadlift + Shrug & Hold
-clean deadlift the bar to the high hang (pause) then drive up into a shrug and try to hold the bar in the FINISHED (HIGH CHEST) POSITION for 2-3 sec.
Ab Work… your choice
If you need some help with this please ask a coach!