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Spark CrossFit – Spark60

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Warm-up (No Measure)

AMRAP X 5

10 Alt Lunges

5 Burpees

:10 Ring Support hold (top position)

5 PVC pass throughs

:10 bottom of ring dip hold

PVC

5 Behind the neck, snatch grip push press

5 OHS

5 Snatch Balance

Barbell

5 Snatch Grip Deadlifts

5 High Pulls

5 Hang Power Snatch

5 Full Snatch

Hang Snatch

STRENGTH/SKILL

EVERY 1:00 x 8 SETS

1 Snatch DL + 1 Hang Snatch

Snatch

5 SETS

1.1.1 Snatch @ 70%

(3 singles, no rest between lifts)

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Min 1 — 14 DB Lunges (35/20)

Min 2 — Max Ring Dips

Min 3 — 14 Burpees