BCF Main – CrossFit
Olympic lifting
Snatch complex (Build to a heavy in 15 min)
1 power snatch
1 hang squat snatch
1 OH squat
Snatch complex (EMOM 10 @ 70-80% )
1 power snatch
1 hang squat snatch
1 OH squat
Complete 1 complex every minute
Build over sets as long as form is good
2 position clean (EMOM 12 x 1 rep)
1 from above knee
1 from floor
Start @ 60% of max and build every minute