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Spark CrossFit – LIFT

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Weightlifting

Snatch Balance (2-2-2-2-2)

Superset:

BPAs x 20

DB/KB Pendlay RoW x 10

Behind The Neck Jerk (1-1-1-1-1)

Power Snatch (3-3-2-2-1-1)

Strength Accessory & Core

3 sets:

Hip extension x 10 reps

Flutter kicks x 60 seconds

Hammer Curls x 10