Warm Up: 10 Mins
30 Single Unders
5 Inchworms with Push up
10 Deadlift w/ Empty Barbell
20 Double under or Double Under Practice
Then
2 Rounds
10 Snatch Lift Offs
10 Snatch Deadlifts
10 Snatch High Pulls
10 Power Snatch
10 Over Head Squats

Strength: 20 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “B” 16 Mins
3×3
(6 mins) Every 2 mins perform
3 Squat Snatch (AHAP) Not Touch And Go
Note: The goal is to try and go As Heavy As Possible while not missing a rep/Form before load

2 min rest/reset

3×8-12 reps
Accessory Strength: Every 3 Mins Complete
8-12 Snatch Grip Deadlifts
8-12 Overhead squats (modify your weight to work on your squat depth)
Build in weight over the three sets but DO NOT OUT LIFT FORM

Metcon: 15 Min HARD CAP
“Rattlesnake”
5 Rounds for time:
5 Deadlift 225/155, sc.155/110, Teen 135/95
10 Lateral Burpees over bar
30 Double Unders or 60 singles

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge