Warm Up: 8 Mins
2 Rounds
20 Banded Pull Apart
10 Snatch Deadlifts
10 Snatch High Pulls
10 Power Snatch
10 Overhead Squats

Strength: 35-40 Mins 
Test WEEK
1 RM Snatch
This should take the majority of our class time.

The goal is squat snatch for those with the mobility otherwise your looking for “YOUR” deepest squat and that might be a Power Snatch.

This will be done Round Robin Style. Everyone in class will take turns working up to there heaviest Snatch.Starting with the athlete in Lane 1, Then Lane 2 and so on until everyone has hit there first snatch at which point Lane 1 will go again with a heavier attempt. 

Coaches: In smaller classes you can have the group go together every 2-3 mins building up every attempt. 

Metcon: 8 Min HARD Cap
“Randy”
For Time
75 Power Snatch 75/55

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