Warm Up: 10 Mins
2 Rounds
20 Double Unders
10 Snatch Grip Deadlift
10 Hang Snatch High Pull
5 Hang Power Snatch
5 Squat Snatch

Strength: 16 Mins
WRITE DOWN THE WEIGHTS YOU USE SO NEXT TIME YOU DO THIS YOU CAN TRY AND GO HEAVIER
Week “B” 16 Mins
3×3
(6 mins) Every 2 mins perform
3 Squat Snatch  (AHAP) Not Touch And Go
Note: The goal is to try and go As Heavy As Possible while not missing a rep

2 min rest/reset

3×8-12 reps
Accessory Strength: Every 3 Mins Complete
8-12 Snatch Grip Deadlifts
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: 18 Min Cap
“Gone Girl”
6 Rounds
Every 3 Mins Perform:
8 Deadlift
25 Double Unders or 50 Singles
1 Snatch

Score is Heaviest Snatch. Deadlift weight is dictated by your 1 Snatch weight.

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set