BCF Main – CrossFit
A: Split Jerk (Build to a heavy 3 rep jerk from rack )
Take 15-20 min and build from the rack, try to lower bar slow to front rack position to get some eccentric loading
B: Clean (Build to a heavy clean in 20 min)
C: Clean and jerk clusters (Start at your 3 rep jerk #, then build over sets)
Perform 1 clean and jerk, rest 10s between reps.
Rest 2 min b/t sets