Warm Up: 10 Mins
500 M Row
Then
10 Banded Lateral Walks
10 Banded Air Squats
10 Banded Glute Bridges
Then
10 Snatch High Pulls
10 Power Snatches
10 Overhead Squats

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
3×5
(6 mins) Every TWO (2) mins perform
5 Back Squats (AHAP)

Note: The goal is to try and go As Heavy As Possible while keeping doing 5 unbroken reps aka not allowed to rack the bar  until you have achieved the 5 reps.

2 min rest/reset

(9 mins) Every three mins perform
10-12 Right Side KB Single Leg RDL to Lateral Lunge (RDL to Lat Lunge = 1 rep)
10-12 Left Side KB Single Leg RDL to Lateral Lunge

Metcon: 16 Mins Hard Cap
“Hurt Like A Mother F*****”
15-12-9:
Power Snatches 75/55
Overhead Squats 75/55

Then

50/40 Cal Row

Then

9-12-15:
Power Snatches 75/55
Overhead Squats 75/55

Functional Bodybuilding Class

Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges