Warm Up: 10 Mins
500m Row
2 Rounds
20 Banded Pass Throughs
3 Snatch High Pulls
3 Power Snatch
3 Overhead Squats
3 Snatch Complex (Same as Strength)

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: 3Rd Every 3 Mins Complete
3 Snatch Complex; Building up to your heaviest complex Look to go heavier than last time
1 Snatch Complex = Snatch High Pull + Power Snatch + Hang Squat Snatch
Rest 2 Mins
Accessory Strength: Every 3 Mins Complete
8-12 Snatch Grip Deadlifts (olympic deadlift aka lift-off to power pull)
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 cap
“Courtesy Of The Red, White And Blue”
15 Min
5 Min Row for Cals
Into
5 Min Cap of
4 RDs
10 DB Snatch
10 Burpee over DB
Into
5 Min Row for Cals

**Score is the number of Cals completed within the 10mins.
All reps not completed in the 4rds will count against your overall score.
1 rep is -1 cal

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