Sun – Oly

BCF Main – CrossFit

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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

Categories: WOD

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