BCF Main – CrossFit
A: Snatch drop and Sotts press (Build for 15 min)
Perform 1 drop snatch , once in bottom position perform 3 Sotts presses
B: 2 position snatch (Build for 15 min)
1 rep from above knee + 1 rep from floor
C: Front Squat (Build to a 3 rep in 20 min)
D: Clean and jerk clusters (Start @ 65-70%)
1.1.1
Perform 1 clean and jerk, rest 10s between reps.
Rest 2 min b/t sets
3-4 sets