Warm Up: 10 Mins
100 m run
10 Snatch Grip Deadlift
100 m run
10 Hang Snatch
100 m run
10 Squat Snatch

Week 11: Over Load
Strength: 15 Mins
Snatch using 90% of your 1RM to calculate load
70% X 3 *Full Sq Snatch reps from the ground not touch and go
80% X 3 *Full Sq Snatch reps from the ground not touch and go
85% X 3+ = Hang Power Snatch
When you see 5+, 3+, or 1+, that means you
do the max reps you can manage with that weight,
with the goal of setting a rep record in each workout

Metcon: 15 Min
“The Very Hungry Caterpillar”
7 min to:
Run 800 m / 1000/800 m Row / 1.2/.9 M Bike (5:30 cap)
Max Power Clean and Push Jerk (135/95)
— rest 2 min —
5 min to:
Run 600 m / 750/600 m Row / .9/.7 M Bike (3:30 cap)
Max Power Snatch (115/75)
— rest 2 min —
3 min to:
Run 400 m / 500/400 m Row / .6/.5 M Bike (2:00 cap)
Max Thrusters (95/65)

* Run is prescribed, but use machine if needed for scaling option

Functional Bodybuilding Class