A. Hang Snatch (BCBD skip A and go to B).
Beginners: 5, 5, 5, 5 (power is fine); rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Daily Max and 2 sets of doubles; rest 2 min
B. Box Jumps x 15 20/24"
Toes to Bar x 15
Run 200 meters
Rest 60 sec.
5 sets
C. BCBD Beast competitors only. Brute competitors, you have the night off.
At least 15 attempts of handstand walking. If it is nice out, use the astroturf.
Muscle up practice for BCBD competitors. IF you don't have a static muscle up, do bent arm with or without a spot x 3 reps (no press out required, just the transition) x 5 sets; rest 4 minutes.
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