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BCF Main – CrossFit

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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

Categories: WOD

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