BCF Main – CrossFit
Olympic lifting
Front Squat (3 x 3, 80%+ build over sets)
Split Jerk (6 x 1, start @ 75% and build)
Clean and jerk complex 6 (Every 90s for 12 min (8 sets))
1 power clean
1 hang clean
1 front squat
1 push press
1 jerk
Focus on speed and good bar positioning