BCF Main – Teen Old Skool Barbell
Back Squat (4×8)
experienced lifters do the same
Metcon (Time)
Buy-in 400m run
4 rounds of
5 power cleans
10 hanging knee raises or T2B
15 burpees
buy-out
500m row
if not enough rowers some athletes can start on row and finish on run.
Keep cleans light and focus on good form