Spark CrossFit – TRAIN
Hang Snatch (5 x (1+1+1))
On the 2:00 for 5 Sets
1 High Hang Squat Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
*Building each set, if technique and mobility allow.
*Power Snatch is a good alternative for those who are inexperienced with weightlifting, or if legs are not recovered.
*Snatch complex should be unbroken.
*Focus on patience in first 2 pulls, explosive 3rd pull, fast recover and stable squat.
Hang Power Snatch (75/55)
* Take the full rep number (162) into account when figuring your break-up plan
* This will help you sustain your effort as you climb back up in reps on the second half
* Even though we’re lighter weight, don’t be afraid to break this up into quick sets with very short breaks (Under 10 Seconds) between
* Once you have your plan in place, do you best to stick with it
*10-15 Minute Workout
Metcon (No Measure)
30 Seconds Banded Pull-Aparts
30 Seconds Hollow Rocks
30 Seconds Banded Tricep Extensions
30 Seconds Banded Good Mornings
Rest :30s Between Rounds