Warm Up: 10 Mins
Burpees to a song of coaches choice (no more than 2 mins long)

Then
2 Rounds
20 Banded Pull Apart
10 Snatch Deadlifts
10 Snatch High Pulls
10 Power Snatch
10 Overhead 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

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: 12 Min
“Be Water & Find Your Flow” 
12 min EMOM
Odd Minute  – Right Arm (50/35)
Even Minute – Left Arm
Each minute you will perform the following sequence:
4 Single Arm Dumbbell Deadlift video
4 Single Arm Non-Alternating Devel’s Press video
4 DB Goblet Squat (can hold with both arms)
4 DB Goblet Reverse Lunges (can hold with both arms)

“You put water into a cup, it becomes the cup. You put water into a bottle, it becomes the bottle”.
Fluidity vs. Force: “Do not be assertive, but adjust to the object, and you shall find a way around or through it”. Instead of clashing head-on with resistance, flow with it or break through dynamically – Bruce Lee

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