Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

– 3min Row/Run/Bike

– Joint Prep

– Line Drills

– Barbell Warm-up

Skill

A: Snatch Complex (2-Position Hang Snatch (Above Knee, Below Knee))

10min of light technique work

B: Snatch Complex (Hang Snatch (Above Knee))

10min to build to max

Strength Work

C: Snatch Deadlift (5×5 @ 100%)

2:30 clock, percentage is off best snatch

Strength Accessory & Core

D1: Barbell Reverse Lunges; 4×3/leg

D2: KB Windmills; 4×3/arm