Workout

Metcon (AMRAP – Rounds and Reps)

4 Hang Power Cleans (185/135 lb.)
8 Single DB Devil’s Presses (50/35 lb.)
18 Wall Balls (20/14 lb.)
AMRAP 4 min.
Rest 1 min.
3 rounds

BBC Warm Up

Shoulder sequence (10 reps each)
2 rounds
10 Narrow stance good mornings
10 Alt Windmills
10 Push Ups

2 rounds
5 Deadlift
5 Muscle Clean
5 Hang Clean
5 Clean
5 Shoulder Press
5 Push Jerk

Shoulder Press (5×5 )

*60-70%

Mini DT Complex (5 x 3+2+1)

3 Deadlift +  2 Hang Clean + 1 Push Jerk

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