Workout

250-m Row
20 Alt. DB Snatches (50/35 lb.)
In what is remaining of 4 min. perform:
Max Up Down + Lateral Jump over DB
4 rounds

*Score will be total Up Down + Jumps completed.

BBC Warm Up

Shoulder sequence (10 reps each)
2 rounds

5 Kang Squats
5 BTN Strict Press
10 alt Lateral Lunges
3 rounds

Barbell Club

A) 5 Sets
5 Cuban Press
*Use DB’s or Plates

B) 7 sets
2 Hang Power Snatch + 1 Hang Snatch
*70-75% of heaviest snatch