Spark CrossFit – Weightlifting & Barbell

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Weightlifting

A: Snatch Deadlift Complex (7 x 90sec)

80-85% of Snatch

2 Sn Grip Deadlift+

2 Sn Pulls

B: Clean + Jerk Complex (7 x 90sec)

70% of C&J

1 Power Clean +

1 Push Jerk +

1 Split Jerk

C: Front Squat (4 x 2 @ 75%)