BBC 8:4:5PO

Blade Method Fitness – Blade Method Barbell Club

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Snatch

70% 6×1

Clean and Jerk

70% 6×1

Jump Backsquat

With a barbell, lower and jump out of the bottom
3×3 @ 25%

1-1/4 Front Squat (Use bounce)

Go all the way to bottom of squat, stand up 1/4 of the way just below parallel, go down, and then stand all the way up = 1
70% x 2

75X 3×2

Strict Toes-To-Bar (3 x max)