Warm Up: 10 Mins
2 Rounds
20 Banded or PVC Pass Throughs
10 Snatch Deadlifts
10 Snatch High Pulls
10 Power Snatch
10 Overhead Squats
30 Sec Hollow Hold

Week 17: De-Load
Strength: 12-15 Mins
Snatch using 90% of your 1RM to calculate load
40% X 5 *Full Sq Snatch reps from the ground not touch and go
50% X 5 *Full Sq Snatch reps from the ground not touch and go
60% X 5 *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 Cap
“Terrifier”
For Time:
100 Double Unders / 200 Singles
80 Alt DB Snatch 50/35
60 GHD Sit Ups / V-Up or Tuck Ups
40 Pull Ups
20 HSPU
100 M Single Farmer Carry 50/35 (switch hands at 50m)

Note: GHD sit ups in this volume is not for the faint of heart

Functional Bodybuilding Class