Warm Up 6 Mins
2:00 Row
2 Rounds:
10 Front Squats
5 Clean High Pulls
5 Power Cleans
5 Squat Cleans

Strength: 21 Mins 
Week “C”
7-13 Squat Program
5:00 to warm up Front Squats to working weight
Then Every 4:00 x 4 Rounds Perform
3 Front Squats 76% of 1RM + 6 Back Squats – Same Weight

Metcon: 15 Mins
15 Min AMRAP:
Row for distance (meters)
*Every 2:00, starting at 0:00 perform 5 squat cleans 155/105 – should take :30-45 seconds

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set