Warm Up: 8 Mins
30-60 Sec Front Rack Elbow Pumps
2 Rounds
10 Clean Deadlifts
10 Clean High Pulls
10 Power Clean
10 Front Squats

Strength: 35-40 Mins 
Test WEEK
1 RM Cleans
This should take the majority of our class time.

The goal is squat snatch for those with the mobility otherwise your looking for “YOUR” deepest squat and that might be a Power Clean.

This will be done Round Robin Style. Everyone in class will take turns working up to there heaviest Clean.Starting with the athlete in Lane 1, Then Lane 2 and so on until everyone has hit there first Clean at which point Lane 1 will go again with a heavier attempt.

Coaches: In smaller classes you can have the group go together every 2-3 mins building up every attempt.

Metcon: 10 HARD Cap Min
“Karen”
150 Wallballs 20/14

Functional Bodybuilding Class

WEEK B Volume week

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl