BCF Main – CrossFit
Olympic lifting
Split Jerk (3-3-3-3-3 , rest 2 b/t)
Start at 65-70% max jerk , build as needed
Clean complex 2 (1-1-1-1-1)
1 power clean
1 hang clean
1 clean
Start at 60% of max clean
Overhead Squat (3-3-3-3-3)
Start at 60% of max OH squat