BCCF is CLOSED tomorrow, July 4. Happy Independence Day!

Strength

5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)

Sets #1+2+3 – 35% of 1RM Snatch
Set #4 – 40%
Set #5 – 45%

Conditioning

“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50/35)
15/12 Calorie Assault Bike