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Spark CrossFit – LIFT

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Skill/Practice for Quality

Warm-up

Coach’s Choice

A: Clean + Jerk Complex ((3+3+3+3) x 3)

3 Power Cleans + 3 Split Jerks (each leg) + 3 Front Squats + 3 Back Rack Reverse Lunges (each leg)

Work up to the highest load you can do for a given rep scheme with great technique.

Strength/Skill

B: Power Clean (3-3-3)

~73-81% of 1RM Power Clean

Work up to the highest load you can do for a given rep scheme with great technique.

Weightlifting

C: Clean and Jerk (2-2-2)

~82-87% of 1RM

Work up to the highest load you can do for a given rep scheme with great technique.

Strength Work

D: Clean Pull (3-3-3)

~82-87% of 1RM Clean

Work up to the highest load you can do for a given rep scheme with great technique.

E: Romanian Deadlift (5-5-5)

Work up to the highest load you can do for a given rep scheme with great technique.