Warm Up: 10 Mins
2 minutes Double Under Practice
Then 2 Rounds
10 Deadlifts
10 Strict Press
10 GoodMornings
10 Push Press

Strength: 20 Mins 

WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “A”: 20 Mins
Strength: Every 3 Mins Complete (9 mins)
3 Jerk Complex; Building up to your heaviest complex Look to go heavier than last
1 Jerk Complex = Jerk Drive video + Push Press + Jerk (Push or Split)
Rest 2 Mins
Accessory Strength: Every 3 Mins Complete
8-12 DB Front Raises
8-12 DB Lateral Raises
8-12 DB Bent Over Rear Delt Fly

Metcon: 12 Mins Hard Cap
“Death By Double Dees”
Every minute on the minute you will perform
2 DL and 20 Double Unders or Single Unders

Note: Each minute your weight will increase until you
cannot perform the work in under a minute or 15 min time cap.
Your RX weight Starts at: 155/110 Scaled Weight starts at: 115/75

Score = Heaviest Cycleable  Touch and Go two in a row Double DeadLifts.

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