BFCF Warm Up & PreHab

Olympic:
1.) Power Snatch: 4r @ 65% / 2r x 3s @ 75%
2.) Snatch: 2r x 2s @80% / 1r x 5s @ 90%
3.) Jerk: 2r @ 75% / 2r x 3s @ 85%

Strength:
1.) Deadlift: Max Reps at 80% and calculate estimated 1RM

Skill:
3 Rounds not for time:
– 20 yard HS Walk or 20 Shoulder Taps
– 5 Hollow V on Rings – Stay Tight
– 8 V-Ups
– 2 Legless Rope Climb

WOD:
6 Rounds for Time
-500m Row
-3 Snatch (135/95)
-15 Pull Ups

Accessory:
1a) Reverse Hyper: 4 x 15
1b) Knee to Elbow: 4 x 10

Finisher:
Standing KB Hold: 1:00 @70/53

BFCF Recovery

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