Spark CrossFit – Weightlifting & Barbell

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Weightlifting

A: Press In Clean (Sots Press) (3 x 5)

https://www.youtube.com/watch?v=6e8goCaBu3I

B: 3-position Clean ((floor, knee, mid-thigh))

65% x (1+1+1) x 2,

70% x (1+1+1) x 5

C: Clean Pull (see comments)

Segment Clean Pull (1″, mid-thigh)

4 sets of 2 reps @ 85%

Cool Down

A: Metcon (No Measure)

Cool Down w/CORE
A1. Snatch Grip Barbell Overhead carry – 3 x 50m

A2. Sit-ups – 3 x 25