Spark CrossFit – Weightlifting & Barbell

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Weightlifting

A: Clean and Jerk (15-20min for HS)

B: Clean and Jerk (3 x 1 @ 85% of HS)

C: Snatch Pull (4 sets 3 reps)

These will be “Snatch High Pulls” from mid to high hang positions

https://www.youtube.com/watch?v=KnafbIXVr2Q

D: Snatch Grip Deadlift (3 x 3 @ 90% of Snatch)

concentrate on the scoop