Spark CrossFit – Weightlifting & Barbell

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Weightlifting

A: Snatch (see comments)

70%,

75%,

80%,

85%,

85%,

85%

B: Clean and Jerk (see comments)

(3 sec hold in split, 3 sec hold after recovery)

70% x 1+1,

75% x 1+1,

80% x 1+1,

85% x 1+1,

85% x 1+1,

85% x 1+1

C: Paused Front Squat (see comments)

Pause Front Squat + Jerk Dip Squat

70% x 2+2,

75% x 2+2 x 4 (4 sets)

Cool Down

A: Metcon (No Measure)

Cool Down w/CORE
Weighted Planks

3 x 30-60sec