BCF Main – CrossFit
A: Snatch Grip Deadlift (3 x 3 @ 100/110/115%)
B: Hang Power Snatch (Clusters 3.3.3 x 3 sets, 60%+)
Perform 3 hang power snatch, rest 15s
3 hang power snatch, rest 15s, 3 hang power snatch….this is 1 set
C: 2 position clean and jerk (Build to 80% max in 15 min, then EMOM 10)
1 clean from above knee
1 clean from floor
1 jerk
After you build to 80%, EMOM 10 x 1 rep, build over sets when possible