BBC PWO 14:1:5

Blade Method Fitness – CrossFit

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Snatch High Pull + Power Snatch + Snatch (from Block – Mid/thigh) (5 x (1+1+1) @ 60%)

% based off PS

Snatch Balance + Overhead Squat

Perform Snatch Balance, stand up weight, then without lowering bar perform one overhead squat.
1 x (1+1) @ 70%

5 x (1+1) @ 75%

% based off SB

Push Press (5 x 5 @ 70%)

a: Single Leg DB Romanian Deadlift (3 x 10 each leg)

b.: Strict Toes-To-Bar (3 x max)