Saturday, May 29 BCCF will perform “Murph” in all classes.

Strength

Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
2 @ 70%
2 @ 75%
1 @ 75%

Conditioning

“Pink Ranger”
1-2-3-4-5-6-7-8-9
Squat Clean Thrusters (155/105)
9-8-7-6-5-4-3-2-1
Muscle Ups*

*Movement and/or weight modification/Endurance is recommended if planning to perform Murph on Saturday