Spark CrossFit – Weightlifting & Barbell

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Weightlifting

A: Jerk Complex (see comments)

Power Jerk + Jerk (5 sec hold overhead on last rep) – RM 1+1

B: Push Press (see comments)

these are from behind the neck if possible

70% x 5

75% x 5

80% x 5

85% x 5 x 2 (2 sets 5 reps)

C: Dumbell Walking Lunge (3 x 15/leg)

Cool Down

A: Metcon (No Measure)

Cool down w/CORE
superset

A1. Crunches – 3 x max

A2. 2-arm DB OH carry x 3