Workout

6 SA Alt OH DB Lunges (50/35)
8 Deadlifts (205/155 lb.)
12 Double-hand Single DB Push Presses
AMRAP 10 min.

BBC Warm Up

6 Lateral lunges
10 PVC Pass-throughs
6 Good mornings

10 R/L Fire Hydrants
3 rounds

3 DL
3 Clean Pull
3 Muscle Clean
3 High Hang Clean
3 Low Hang Clean
3 Clean
3 rounds

BBC

A): Shoulder Press (5×3 75-80%)

*Work up to 75-80%

B): Clean (5×1+1+1)

5 sets
3 Position Clean
 1 High + 1 Low + 1 Ground
*Must be unbroken
*Work up to 80% of heaviest clean