**Happy Birthday to BCCF owner Brian Wood!**

STRENGTH

Snatch Grip Push Press + Pause OHS + OHS & Slow Tempo Muscle Snatch
Example:
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS -then-
3 Slow Tempo Muscle Snatch + 3 Snatch Drop

CONDITIONING

“Sparklers”
In 2 minutes:
15 chest to bar pull-ups 
15/10 echo bike cal
Max snatches (95/65)
-rest 2 minutes-
**Continue until 50 snatches are completed