CrossFit BFG – Barbell Club

Metcon

Metcon (No Measure)

Build to a max Macho Man complex

( 3 power cleans 3 front squats 3 STOH)

Pause snatch

6×1

Pause in the catch for 2 seconds. 90% of max snatch

Front rack lunges

5 sets 6 reps each leg