Spark CrossFit – Weightlifting & Barbell

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Snatch Complex (EOMOM16: 1 Power Snatch + 1 Hang Snatch)

Strength Work

4 sets ofL

3 back squats (3 sec down/2 sec pause)

Rest 30 sec

5-8 strict pull ups

rest 2 minutes

Back Squat (4×3)

Strict Pull-ups (4 sets of 5-8)