Spark CrossFit – Weightlifting & Barbell

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Weightlifting

A: Snatch Complex (every 90s x 10)

Hang Power Snatch+

Snatch Balance+

Snatch Push Press

B: Clean + Jerk Complex (every 90s x 10)

Hang Power Clean+

Front Squat+

Push Press

C: Back Squat ( 4 x 4 no grinding)

Cool Down

A: Metcon (No Measure)

Cool Down w/CORE
100 reps your choice