Workout

75 Double-unders
400-m Run
25 Toes-to-bars
3 rounds

*20 min time cap

Cooldown

1 min. Under-the-body Thoracic Stretch (each side)
1 min. Pigeon Stretch (each side)

BBC Warm Up

10 Arm swings
10 Arm scissors
10 Shoulder rolls
10 Alt chest openers
10 Downward dog to push up
2 rounds

3 Deadlift
3 Snatch Pull
3 Muscle Snatch
3 Snatch Balance
3 OH Squat
3 Snatch
2 rounds

Snatch Balance (5×5)

*50-60% of heaviest snatch

Snatch Complex A (5 x 3+2+1)

3 Snatch DL + 2 Snatch Pull + 1 Snatch

*60-70% of heaviest Snatch
*Rest 2 min between each set.
*Must be unbroken.