CrossFit Fireball – Olympic Lifting

Front Squat (3, 2, 1, 1, 1, 1, 1)

Snatch Complex

5 Sets:

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


4 Sets:

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.

Core Work

Ab Work… your choice

If you need some help with this please ask a coach!