Workout

Press (Weight)1-3-1-3-1-3

*20 minutes. Includes prep reps.
*Prep 3-3-3

Metcon (Time)

Complete for time:
50 Hang Clean and Press
*Perform 45-second plank hold anytime you stop moving.

*5 minute time cap.

BBC Warm Up

3 rounds
5 PVC Pass Throughs
5 Muscle Snatch Bar
5 Snatch Balance PVC

Banded Snatch Prep

Snatch (3 Pos Snatch 5×3)

*Start at 75% then add 1% each set (as close as possible)