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BCF Main – CrossFit

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Snatch drop and Sotts press (5 sets, moderate weight)

Perform 1 drop snatch , once in bottom position perform 3 Sotts presses

Overhead Squat (Build to a 3 rep from rack)

Snatch (Cluster 1.1.1 x 3 @ 70%+)

Rest 10s b/t reps

rest 2 min b/t sets

Front Squat (3 x 3 AHAP , rest 2-3 b/t)