Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

– Jump Rope Warm-up (3min)

– Joint Prep

– Barbell Warm-up

Skill

A: Snatch Complex (Snatch Pull + Hang Snatch (1+2))

Every 75sec for 8 sets

3 sets @ 70%

2 sets @ 75%

2 sets @ 80%

1 set @ 85%

B: Clean Complex (Clean Pull + Hang Clean + Jerk (1+1+2))

Every 2min for 6sets

3 sets @ 75%

2 sets @ 80%

1 set @ 85%

Strength Accessory & Core

C1: Banded Face Pulls; 3×20

C2: Banded 3-Way External Rotation; 3×10/position/arm

C3: Banded Torso Rotation; 3×10/side