Warm Up: 10 Mins
2:00 DU
2:00 Hip Stretch (Choose Frog, Samson, Butterfly, etc)
5:00 Coach Lead High Hang Squat Clean – PVC or unloaded barbell

Strength: 15 Mins
1 x 6 Tempo Squat Clean & Jerk 50%
Then:
3 Sets – Start at 60% and build
2 Complexes (not unbroken)
1 Hang Power Clean
1 Power Clean
1 Squat Clean
1 Split Jerk

Metcon: 10 Mins
Option 1:
10 Min EMOM:
3 Clean & Jerks 135/95 + 30 DU or singles
*Every minute athletes must perform both the 3 C&J and the Jump Ropes. Stay on the minute so modify weight and or the number of jump ropes to finish at or before :45 every minute
**Stronger athletes can scale up on this one

Functional Bodybuilding Class

Thursdays
Shoulder Day

Incline Bench
3 Sets 50/30/20
Focus on pulling your elbows back on the way down and squeezing the elbows on the way up. Keep the chest up and don’t fully lock out. Perform more of a 3/4 rep at the top. 

Decline Cable Flys ASCENDING
4 Sets 15 Reps Ascending in Weight (1pin)

Incline DB Press 45 degrees
3 Sets 15 Reps w/3sec pause at the bottom 
Keeping your elbows at 45 degrees move at a slower pace focusing on contracting through the entire movement. Shoulders stay back and down so the chest can lift. Give a thumbs up at the top of the movement to create more engagement. 

High Cable fly
3 Sets 30 Reps
Pick a weight you can get without breaking. Keep the should back and down and squeeze at the bottom but don’t touch the handles together. 

Low Cable fly
3 Sets 30 Reps
Tilt forward slightly, drag the elbows along your side and face the contraction to the inner part of your pecs. Open the shoulder and then drive the elbows in at the top

Super Set
3 sets 
30 +reps Decline press

Failure DB Push ups
Perform the decline with the same weight and movement pattern as the incline we started with. 
Then move right into db push ups.