Spark CrossFit – Weightlifting & Barbell

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Warm Up and Skill

– 3min Row/Bike/Jump Rope

– Joint Prep

– Line Drills

– Barbell Warm-up

Skill

Snatch Complex (Power Snatch w/ Pause at Knee + Hang Snatch)

20min to build in the complex, keeping the first half to 50% or less of best snatch

Strength Work

Overhead Squat (2RM w/ Tempo (32X1))

15min to build to a max, from the rack.

Strength Accessory & Core

A1. Landmine 1/2 Kneeling Press; 3×10/side

A2. Landmine Bent-over Single Arm Row; 3×10/side

A3. Russian Twists; 3×20