Warm Up: 10 Mins
2 Rounds:
:30 Plank
7 Burpees
10 Alt Lunges
10 Box Step Ups
5 Snatch High Pull
5 Power Snatch
5 OHSQ

Week 16: Functional Overload
Strength: 15-20 Mins
Snatch using 90% + 5Lbs of your 1RM to calculate load
75% X 5 *Full Sq Snatch reps from the ground not touch and go
85% X 3 *Full Sq Snatch reps from the ground not touch and go
90% X 1+ = 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
“Scallywag”
3 Round Tabata – :45/:15 (not rotating)
Swab the deck Burpees
Chasing the Booty (N-S-N wall to wall Shuttle Run)
Walk yer Plank (Walk from hands to forearms)
Captain Morgan’s Box Step Ups w/ 45/35 plate at chest
Treasure Chest Walk (Walking Lunges w/ 45/35 plate at chest)

Functional Bodybuilding Class