CrossFit BFG – Barbell Club
Snatch
Find a 1 RM snatch
10 mins to work up to a weight.
Then every 2 mins x 4. You will attempt a lift. 4 attempts in total.
Clean + Jerk complex
3 Power cleans
2 Hang squat cleans
1 Split Jerk
Work @65-70% of your 1 rm. Focusing on technique.
5 sets in total
Metcon (Weight)
4 sets of 3 reps
Front squats with a 2 sec pause at bottom of the squat.