Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

– 750/600m Row or 1.0/.8mile Bike

– Joint Prep

– Barbell Warm-up

Skill

**PERCENTAGES ARE OFF OF BEST FULL LIFTS**

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A: Snatch Complex (Power Snatch)

1 Complex every 90sec for 10 sets

2@75%

2@80%

2@85%

1@90%

1@95%

2 attempts at a max weight

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B: Clean + Jerk Complex (Power Clean + Jerk)

1 Complex every 90sec for 10 sets

2@75%

2@80%

2@85%

1@90%

1@95%

2 Attempts at a max weight

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Strength Accessory & Core

C1. Landmine 1/2 Kneeling Press; 3×10/side

C2. Side Bridge w/ DB Hold; 3x30sec/side

D1. Landmine Single Arm Bent-over Row; 3×10/side

D2. Ring Row Eccentrics; 3×3 10second Lowers