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BCF Main – CrossFit
A: Snatch complex 2 (Build to a heavy 1 rep in 20 min)
1 hang power snatch
1 OH squat
1 Full snatch
B: Clean and jerk complex 3 (Build to a 1 rep in 20 – 25 min)
1 power clean
1 hang clean
1 front squat
2 split jerk
C: Metcon (Time)
With a partner, alternating reps of
Power snatch x 60 @ 135/95
Power clean push jerk x 60
Complete all power snatch 1st, then move to C/J